Last day to register for the RMTD is tomorrow. If you’re on the fence about competing, get with Kody or Kyle for details and to set up a team. Volunteers, thank you for your help! We will have a meeting sometime this week to go over the workouts and movement standards.
Warm Up: 5 Mins
Samson Stretch E-W
High Skips W-E
8 Burpees
Inchworms E-W (half way)
Floor Sweeps E-W (second half)
10 KBS
10 Goblet Squats
Strength: 18 Mins
Warm Up Back Squats to First Working Weight
Back Squats – 5 sets of 10 – Every Third Minute On The Minute
Build to ~75% of 1RM
*Complete a set on the 0:00, 3:00, 6:00, 9:00, 12:00
*Mobility During Rest Time – LAX smash quads, glutes and stretch
Metcon: 20 Mins
20 Min AMRAP:
10 Russian KBS (53/35)
10 Burpees Over KB
10 Air Squats
Elite Competition Class
3-Position Squat Snatch + Snatch Balance
5 Sets @ 63%
Power Snatch + Squat Snatch
1 Complex On the 1:30 x 7 Sets @ 78%
Pausing Snatch Pulls
5 Sets of 2 @ 94%
Pause 2 seconds at knee level
Back Squat
All Sets completed “On the 2:00”
6 Reps @ 72%
4 Reps @ 77%
2 Reps @ 82%
6 Reps @ 74%
4 Reps @ 79%
2 Reps @ 84%
6 Reps @ 76%
4 Reps @ 81%
2 Reps @ 86%
Strict Ring Muscle-Ups
5 Sets:
1:00 On
1:00 Off
Conditioning
For Time:
1 Mile Run
50 Wallballs (30/20)
35 Burpee Box Jump Overs (24/20)
20 Power Snatches (175/115)
Brother Bros Barbell Club
Monday (Session One)
A.
Every 90 seconds, for 4:30 (3 sets):
Snatch Press from Receiving x 5 reps
Build over the course of the 3 sets.
Followed by….
Every 2 minutes, for 8 minutes (4 sets):
Snatch Grip BTN Push Press + 2 Overhead Squats
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
B.
Every 2 minutes, for 10 minutes (5 sets):
Snatch Lift-Off + Snatch
*Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
*Sets 3-5 = 2 reps @ 75% of 1-RM Snatch
(Perform a snatch pull to the knee with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch. Repeat this for 2 reps)
At the 11 minute mark…
Every minute, on the minute, for 5 minutes (5 sets):
Snatch x 1 rep @ 80% of 1-RM Snatch” “In 17 minutes, establish a 10 Rep Max Back Squat
Rest 3 minutes then. . .
One set of:
Back Squat x 10 reps @ 90% of today’s 10 Rep Max
C.
Three sets of:
Chinese Row x 8 reps
Glute Ham Raise x 5 reps
Rest 60 seconds
*Chinese Rows – Laying face down on a bench with your arms starting straight, pull the bar up to touch the bench. Goal is to pull the bar UP to the bench explosively & lower down the bar under control
Performance Power Train
Monday, August 13th, 2018
Jet Fuel:
3x
30 seconds each:
Plank
Lateral bear crawl https://youtu.be/BJxqB6YjgVM
-then
2x
20 Facepulls
8 Shoulder Prehab: https://youtu.be/mv8uJ6c0SDI
-High pull to ext rotation to int rotation, return plates to start position
*Use small plates
Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Volume Bench
3×20 +10lbs from last week
*Dont spend too much time with warmup here. Starting weight somewhere around 50%ish
GainCity:
4x
12 Hammer Curls
12 DB Skull Crusher
12 Single arm DB Rows (each)
After Burner:
7 Rounds AFAP:
Max strict Pullup → Kip pullup
10 Situps
10 Push Press +10lbs from last week
