Congrats to Lucy for being DNRs Athlete of the Month!

Warm Up: 6 Mins
6 Minute Circuit for Quality:
15 Barbell Squats
30 Second Hollow Hold
10 Push Ups
30 Seconds / Side Samson
10 Burpees
30 Seconds / Side – Side Lunge Stretch

Strength: 18 Mins
Warm Up Back Squats to First Working Weight (50% x 10, 60% x 5)
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: 14 Mins
14 Min AMRAP:
20 Sit Ups
10 Hang Power Cleans (135/95)
5 Thrusters (135/95)

Elite Competition Class

Snatch
3-Position Squat Snatch + Snatch Balance
5 Sets @ 67% (+2% from last)

Power Snatch + Squat Snatch
1 Complex On the 2:00 x 5 Sets – 82% (+2% from last)

Pausing Snatch Pulls
5 Sets of 2 @ 100% (+3% from last)
Pause 2 Seconds at Knee Level

Back Squat
All Sets completed “On the 3:00” (+2% from last)
6 Reps @ 76%
4 Reps @ 81%
2 Reps @ 86%
6 Reps @ 78%
4 Reps @ 83%
2 Reps @ 88%
6 Reps @ 80%
4 Reps @ 85%
2 Reps @ 90%

“Lace Up”
For Time:
60 Dumbbell Snatches (70/50)
50 Wallballs (30/20)
40/30 Calorie Assault Bike
30 Burpee Box Jumps Overs (24/20)
20 Bar Muscle-ups

Brother Bros Barbell Club

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

Build over the course of the four sets.

Followed by….

Every 2 minutes, for 8 minutes (4 sets):
Snatch Grip Behind The Neck 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):
Halting Snatch Deadlift + Snatch

*Sets 1-2 = 2 reps @ 75% of 1-RM Snatch
*Sets 3-5 = 2 reps @ 80% of 1-RM Snatch

(Perform a snatch pull to mid thigh 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 4 minutes (4 sets):
Snatch x 1 rep @ 85% of 1-RM Snatch

C.
In 17 minutes, establish a 10 Rep Max Back Squat

Then, at the 20 minute mark begin…

Every 3:30, for 7 minutes (2 sets):
Back Squat x 10 reps @ 92.5% of 10-RM

D.
Three sets of:
Prone Bench Row x 8 reps
Glute Ham Raise x 6 reps
Rest 60 seconds

*Prone Bench Row – 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.

Performance Power Train

Monday, August 27th, 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 @ 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:
Tabata Alternating (8mins):
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)