Warm Up: 5 Mins
400 M Run
21 Back Sq
15 Push Ups
9 Hang Cleans

Mobility:
Perform mobility between strength sets
Roll out legs and hips

Strength: 15 Mins
Back Squats using 90% of your 1RM to calculate load
2 min rest/mobility between sets
65% X 5
75% X 5
85% X 5+
When you see 5+, 3+, or 1+, that means you do the max reps you can manage with
that weight, with the goal of setting a rep record in each workout.

Home WOD: 15 Min Cap
10 min AMRAP:
10 Lateral Burpee Over an object
10 Squat Cleans (can use barbell, kb/db, mb)

Rest 3 minutes

2 min AMRAP
Alternating DB/KB Single Arm Thrusters (can sub wallballs for thrusters)

Metcon: 15 Min
10 min AMRAP:
10 Lateral Burpee Bar Overs
5 Squat Clean 185/130

Rest 3 minutes

2 min AMRAP
Thrusters 45/35

Elite Competition Class

Barbell Stamina
Alternating On The Minute x 10 (5 Rounds):
Odd – 3-Position Power Snatch
Even – 7 Thrusters

Scoring: Load

“It’s Goin’ Down”
For Time:
21 Hang Squat Snatch (75/55)
21 Thrusters (75/55)
18 Hang Squat Snatch (95/65)
18 Thrusters (95/65)
15 Hang Squat Snatch (115/85)
15 Thrusters (115/85)
12 Hang Squat Snatch (135/95)
12 Thrusters (135/95)

After Each Set: 30 Double Unders

Row Conditioning
1K Row @ 2K Pace + 10 Seconds
250m Row @ 2K Pace + 30 Seconds
750m Row @ 2K Pace + 5 Seconds
250m Row @ 2K Pace + 30 Seconds
500m Row @ 2K Pace
250m Row @ 2K Pace + 30 Seconds

SUBS
1,000m ROW

• 2,000 Bike Erg
• 1,000 Ski Erg
• 800m Run

750m ROW

• 1,500 Bike Erg
• 750 Ski Erg
• 600m Run

500m ROW

• 1,000 Bike Erg
• 500 Ski Erg
• 400m Run

250m ROW

• 500 Bike Erg
• 250 Ski Erg
• 200m Run

Brother Bro’s Barbell Club

Monday (Session One)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)

5 Rounds:
8 Air Squats + 6 Lunges + 4 Burpees + 2 Pullups

With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
3 Muscle Snatch, 3 Overhead Squat
5 Power Snatch
5 Snatch Balances
5 Squat Snatch
5 Squat Snatch

*Every new line means take a short break before moving to the next movements

A.
Every 90 seconds, for 6 minutes (4 sets):
3- Position Snatch x 1 rep

Keep this light & use it as a warmup. Don’t go heavier than 65% of your 1-RM Snatch.

B.
Every 90 seconds, for 9 minutes (6 sets):
Snatch with a 2 second pause below knee & 2 second pause in catch

*Sets 1-2 = 2 reps @ 65% of 1-RM Snatch
*Sets 3-4 = 1 rep @ 70% of 1-RM Snatch
*Sets 5-6 = 1 rep @ 75% of 1-RM Snatch

C.
Every 90 seconds, for 9 minutes (6 sets):
(Clean Pull + Hang Power Clean + Hang Power Clean + Power Jerk) x 1 rep

*Sets 1-2 = @ 60% of 1-RM Power Clean
*Sets 3-4 = @ 65% of 1-RM Power Clean
*Sets 5-6 = @ 70% of 1-RM Power Clean

D.
Every 2:30, for 12:30 (5 sets):
Back Squat with a 3 second pause at bottom x 3 reps @ 60-70%

Come to a complete stop for 3 seconds at the bottom, then, focus on exploding as fast as possible out of the hole.

E.
Three sets of:
Incline DB Bench Press x 10 reps
Good Mornings x 8 reps
Rest 60 seconds

Performance Power Training

Monday, August 24th, 2020

Pre-Flight: Speedy bench, arms, back, and shoulders. Standard Monday.

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 @ 55%
5×3 @ 60%
5×1 @ 65%

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:
20-18-16-14-12-10-8-6-4-2
Pushups
*10 Plank KB pass-throughs https://youtu.be/Eker_fO0bck after every set of pushups, finish with PLKBPT (my new acronym, no big deal)