Thank you to all of our volunteers this past weekend! You made everything run so smoothly for us, we are beyond grateful. We will be on the CSU plaza today and tomorrow so if you get a chance come and say hi!

Warm Up: 4 Mins
2 Round Tabata for quality (20:10)
Goblet Squats / Pause on :10
KBS
Inchworms / ab stretch on :10
Push Ups

Strength: 18 Mins
Front Squat – build to ~75% of 1RM
5 x 10 on the 3:00
T-Spine mobility during rest.

Metcon: 20 Mins
4 Rounds on the 5 Minutes
12 Wallballs (option 1: 30/20 or option 2: shoot for a higher target, 11’/10′)
400 M Sprint Run

Elite Competition Class

3-Position Squat Snatch + Snatch Balance
5 Sets @ 65%

Power Snatch + Squat Snatch
1 Complex On the 1:30 x 7 Sets @ 80%

Pausing Snatch Pulls
5 Sets of 2 @ 98%
2 Seconds Pause at Knee

Back Squat
All Sets completed “On the 2:00”
6 Reps @ 74%
4 Reps @ 79%
2 Reps @ 84%
6 Reps @ 76%
4 Reps @ 81%
2 Reps @ 86%
6 Reps @ 78%
4 Reps @ 83%
2 Reps @ 88%

Conditioning
AMRAP 5:
600 Meter Air Runner
1 Rounds: 4 Ring Muscle-ups, 8 Alternating Pistols, 12 Box Jumps (24/20)
AMRAP Thrusters (135/95) in Time Remaining

Rest 5 Minutes

AMRAP 5:
400 Meter Air Runner
2 Rounds: 4 Ring Muscle-ups, 8 Alternating Pistols, 12 Box Jumps (24/20)
AMRAP Thrusters (155/105) in Time Remaining

Rest 5 Minutes

AMRAP 5:
200 Meter Air Runner
3 Rounds: 4 Ring Muscle-ups, 8 Alternating Pistols, 12 Box Jumps (24/20)
AMRAP Thrusters (185/135) in Time Remaining

Brother Bros Barbell Club

Monday (Session One)
A.
Every 90 seconds, for 6 minutes (4 sets):
Snatch Press from Receiving x 5 reps

Build over the course of the four 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 @ 72.5% of 1-RM Snatch
*Sets 3-5 = 2 reps @ 77.5% 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 @ 82.5% of 1-RM Snatch

C.
Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 10 reps*

*Sets 1-2 @ 90% of 10RM weight
*Sets 3-4@ 85% of 10RM weight

*Note: If you do not know your 10RM Back Squat – Find that today instead of doing these sets.

D.
Three sets of:
Single Arm DB or KB Row x 8 reps
Glute Ham Raise x 6 reps
Rest 60 seconds

Performance Power Train

Monday, August 20th, 2018
Jet Fuel:
2x
20 Band Pull Aparts https://youtu.be/4lGB6YWuwlA
20 Face Pulls https://youtu.be/zM1UURn-K_E
8 Shoulder Prehab: https://youtu.be/mv8uJ6c0SDI
**I like these, these are good. We’ll keep these for a while.
-High pull to ext rotation to int rotation, return plates to start position
*Use small plates
-then
-Plyo-Pushups https://youtu.be/2AuSChp0o_g
3×10
**Adjust the jump height up or down according to your ability, for sets of 10.
**Elevate to a box if pushups cannot be done from the floor. No knee pushups

Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Speedy Bench
5×5 @ 50%
5×3 @ 55%
5×1 @ 60%

GainCity:
-Weighted Pullups
5×5
**Scale to regular pullups, then for today, scale to bands, 3×10. Bands for pullups are good used in small doses.
-Single Arm DB Shoulder Press
3×10 (each arm) AHAP
**Maintain proper posture and position! Keep trunk engaged and stay tall and straight. No twisting spine.
-Superset 4x
12 Straight bar Curls AHAP
30 Bandy Pushdowns https://youtu.be/llCOtaJIzNw
**Move directly from curls to pushdowns then rest as needed between supersets

After Burner:
Tabata Alternating (8mins):
Pushups
Plank KB pass-throughs https://youtu.be/Eker_fO0bck