Last day to sign up for the RMTD is Tuesday. If you aren’t competing and would like to help out then contact Kyle. Thanks Hooligans, happy Friday
Warm Up: 7 Mins
Plate Match Relay
Transport all bumper plates (excluding 5’s) from E side of gym to W side. After completion bring plates back to the E side and match them up. EMOM perform 3 Burpees
Strength: 18 Mins
3 Rounds
1 Min M.E Barbell Floor Sweeps – Side sweeps only
1 Min M.E Plank Oblique Crunch
12 / Leg Side DB Lunges
1 Min Rest Between Sets – Mobility roll hip flexors & frog stretch
Metcon: 15 Mins
15 Min EMOM:
10-15 HSPU
15-20 / Side MB Russian Twists
15 MB Cleans
Elite Competition Class
1. Bench Press
Build to 7RM
2. Deadlift
Build to 7RM
3. Single Arm Dumbbell Overhead Squat
Build to 10RM Each Side
4. Gymnastic Conditioning
For Time:
5 Legless Rope Climbs
Rest 2 Minutes
5 Legless Rope Climbs
5. Conditioning
For Time:
50 Wallballs (30/20)
40 Calorie Row
30 Overhead Squats (115/80)
20 Burpee Bar Muscle-ups
30 Overhead Squats (115/80)
50 Wallballs (30/20)
6. Midline Conditioning
For Time:
50-40-30-20-10:
Calorie Erg Bike
GHD Sit-ups
Brother Bros Barbell Club
Friday (Session Three)
A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps
Build over the course of the 4 sets.
B.
Every 3 minutes for 24 minutes (8 sets):
Clean & Jerk
*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 91%
*Set 5 = 1 rep @ 96%
*Sets 6-8 = 1 rep @ 101%+
The goal today is to find a 1-RM Clean & Jerk.
C.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch x 1 rep
*Sets 1-3 @ 75% of 1-RM Power Snatch
*Sets 4-6 @ 80% of 1-RM Power Snatch
D.
Every 2 minutes, for 14 minutes (7 sets):
Back Squat
*Sets 1-4 = 1 rep @ 90-93%
*Sets 5-7 = 2 reps @ 88%
Performance Power Train
Friday, August 9th, 2018
Jet Fuel:
2x
Cocky walk
10 Squat Jacks
10 Broad Jumps
20 Barbell Good morning (3 count down)
-mash
Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: 1 ½ Squats
7×3 @45%
*Squat, come up halfway, go back down, then come up
Tempo Deadlift
5×4 @50%
*All reps fast up, 3 count slow back to the floor
GainCity:
20 KB Single arm Banded marches
Afterburner:
10 Rounds
15 Seconds, Row Max Cal/hr pace
10 Ball Slams
*rest 1min between rounds
