Happy Birthday Coach Shannon! Thank you for the crazy optimism you bring to DNR!
Warm Up: 5 Mins
10 / Side Unloaded BB Lunges
200 M Run/Row
1 Min / Side Banded Samson
10 Unloaded BB Thrusters
Strength: 18 Mins
3 Rounds Not For Time
10 / Side OH Lunges (alternating)
10 / Side DB Box Step Ups (not alternating)
5 Partner Negative Eccentric Hamstring Curls
1 Min Rest Between Each Movement
Metcon: 18 Mins
4 Rounds For Time:
18 Thrusters (75/55)
400 M Run
Elite Competition Class
1. ”Girls Gone Wild”
“Fran” on the 0:00:
21-15-9
Thrusters (95/65)
Pull-ups
“Diane” on the 4:00:
21-15-9
Deadlifts (225/155)
Handstand Push-ups
“Amanda” on the 8:00
9-7-5
Ring Muscle-ups
Squat Snatch (135/95)
Each scored separately for time
2. Midline
Not For Time:
3×8 Glute Ham Raises
50 Weighted Sit-ups
Brother Bros Barbell Club
Monday (Session One)
A.
Every 90 seconds, for 6 minutes (4 sets):
Press In Split Jerk Position x 5 reps
Build over the course of the 4 sets. The goal is to work on technique here, not maximal weight.
B.
Every 3 minutes, for 21 minutes (7 sets):
Clean & Jerk x 1 rep
*Sets 1-2 @ 75% of 1-RM Clean & Jerk
*Sets 3-5 @ 80% of 1-RM Clean & Jerk
*Sets 6-7 @ 85% of 1-RM Clean & Jerk
C.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 2 reps
*Sets 1-2 @ 80%
*Sets 3-4 @ 85%
*Sets 5-6 @ 90%
D.
Three sets of:
Chin-Ups x 8 reps
V-Ups x 40 seconds
Rest 30 seconds
Performance Power Train
Monday, July 30th, 2018
Jet Fuel:
Tabata alternating:
Pushups
Band Pull Aparts
Pull up Bar hang
**3 rounds each**
-then
Mash
Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Tempo/Speed Bench vs Bands
6×4 @55%
4×4 @60%
*First rep, 3 count down, 2 count pause, fast up. All subsequent reps, FAST!
*Use bands for all sets.
If you dont have power racks, the band goes under the bench and around the bar. Use DB or KB on the legs of the bench to keep it down on the ground.
GainCity:
3×10 Tempo Chinnups -3 count lower -all 10 unbroken
(Make it so it is easy to get chin over the bar i.e. a box, or jumping).
3x
100ft Sled Drag Rows Heavy
3×15 DB Hammer Curls
3×15 DB Tricep Kickbacks
After Burner:
**No change this week, continue working positions and progressions and do better this week!**
10 min EMOM
1: Max reps Rope climbs
2: Max reps double unders
**Alternate minutes, 5 rounds of each
**Give 20 seconds rest each round
**Scale rope climbs to knees to elbows and double unders to singles or attempts
