Familiar faces are making their way back into town. Make sure you welcome home all of our Hooligans!
Warm Up: 6 Mins
2 Rounds: 30 Seconds at each station
Burpees
Over Unders
Jumping Jacks
Shoulder Circles
Air Squats
Samson
Strength: 20 Mins
5 Minutes to warm up. Get with coach for technique review
5 x 10 on the 3:00 Minutes
0:00 & 3:00 Clean High Pulls (Focus on Timing and hitting extension)
6:00, 9:00, & 12:00 Power Cleans
*Keep all sets unbroken and increase weight as necessary. OR focus on technique
Mobility on rest. Roll traps and lats
Metcon: 10 Mins
10 Min EMOM:
Odd: 5 Power Snatch + 3 OHS 115/75 (Modify to Power Clean + Front Squat)
Even: 200/175 M Row
Elite Competition Class
Air Runner Conditioning
3 Sets of 75 Calories
Rest 2 Minutes Between Sets.
Deficit Deadlifts (3″ Riser)
7 Sets of 2
Conditioning
3 Rounds For Time:
25 Deadlifts (225/155)
15 Toes to Bar
25 Calorie Assault Bike
15 Chest to Bar Pull-Ups
Body Armor
3 Sets of 8: Close Grip Bench Press
3 Sets of 12: Romanian Deadlifts
3 Sets of 16: Barbell Bent Over Rows
Midline
3 Sets, Not For Time:
20 GHD Sit-Ups
20 Weighted Hip Extensions
20 Glute Bridges
Brother Bros Barbell Club
Wednesday (Session Two)
A.
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Power Snatch x 2 reps
*Sets 1-3 = @ 70% of 1-RM Power Snatch
*Sets 4-6 = @ 75% of 1-RM Power Snatch
This video shows a Full Snatch, but, it will give you an idea of the timing of the slow pull.
B.
Every 2 minutes, for 12 minutes (6 sets):
Behind The Neck Split Jerk
*Sets 1-3 = 2 reps @ 75% of 1-RM Split Jerk
*Sets 4-6 = 1 rep @ 85% of 1-RM Split Jerk
C.
In 10 minutes build to:
Deadlift – 4 reps @ 75% of 1-RM Deadlift
Immediately followed by…
Every 2 minutes, for 12 minutes (6 sets):
Speed Deadlift x 3 reps @ 65%
Speed deadlift just means that you are trying to move the bar as fast as possible on every repetition. Proper form & creating as much acceleration on the bar as possible is the goal.
D.
Three sets of:
Hip Extension on GHD Machine x 12 reps
L-Sit x 15 seconds
Rest 60 seconds
Performance Power Train
Wednesday, August 15th, 2018
Active Rest Day
Get out of the gym, go to a park or a track.
“666”
6 – 200m run, 45 seconds rest between
6 – 100m run, 30 seconds rest between
6 – 40m run, 15 seconds rest between
**Challenge yourself on all runs. The 40s should be all out sprints
-then…STRETCH!
-OR-
Humpday Pumpday
CFBB Total:
In order, find 1rm
Squat
Bench Press
Deadlift
Power Clean
-then
Girth Differential
Reverse Tabata:
Pushups
*10 seconds work, 20 seconds rest
Tabata Alternating:
DB Curls
DB Overhead Ext or Kickbacks
