Happy Belated Birthday Cesar!
Warm Up: 6 Mins
ELIMINATION Pizza Delivery – 6 minutes, play multiple rounds if possible
*If knocked out, perform wall sit until game is finished
Core Strength / Intervals: 14 Mins
Complete the following not for time:
Accumulate 60 Seconds of L-Sits or knee tucks (hanging or paralettes/boxes)
2 Minute Plank
10/Side Hanging Side Crunches
8/Side Seated Split Leg Lifts
Then: Row / Bike Intervals
2 Rounds of 30 Second Sprint for Cals
Rest 1 Minute Between Intervals
Mobility: 6 Mins
90 Sec / Side LAX Roll Hip Flexors
90 Sec / Side Couch Stretch
Metcon: 15 Mins
4 Rounds of 3 Min AMRAP:
5 / Side Front Rack Lunges (115/75)
8 Knee to Elbows
8 MB Cleans (20/14)
Rest 1 Minute Between Rounds
Elite Competition Class
Clean and Jerk Complex
On the 2:00 x 7:
Hang Power Clean
Hang Squat Clean
Push Jerk
Split Jerk
Deficit Deadlifts (3″ Riser)
7 Sets of 2 (Week 3/3. Aim to beat last week)
“Go Fish”
For Time:
1,000 Meter Row
Directly into…
3 Rounds:
21 Deadlifts (185/135)
15 Barbell-Facing Burpees
9 Push Jerks (185/135)
Odd-Object Conditioning
On the 1:30 x 7:
50 Meter Prowler Push
50 Meter Sprint
Midline
3 Supersets:
20 Weighted AbMat Sit-ups
1 Minute D-Ball Hold (150/100)
Rest as needed between sets.
Brother Bros Barbell Club
Friday (Session Three)
A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Split Jerk Position x 5 reps
Build over the course of the 4 sets.
B.
Every 3 minutes, for 12 minutes (4 sets):
3 Cleans + 1 Jerk
*Sets 1-2 = 1 rep @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = 1 rep @ 80% of 1-RM Clean & Jerk
(Perform 3 cleans, dropping the bar each rep, and after the last clean perform a jerk)
At the 13 minute mark. . .
Every 2 minutes, for 6 minutes (3 sets):
Clean & Jerk x 1 rep @ 85% of 1-RM Clean & Jerk
C.
Every 3 minutes, for 15 minutes (5 sets):
Enderton Front Squat Complex x 1 rep
*Sets 1-3 = @ 85% of 1-RM Enderton Front Squat Complex
*Sets 4-5 = @ 90% of 1-RM Enderton Front Squat Complex
*Note: If you do not know your 1-RM in this complex, establish a 1-RM today instead of doing these sets.
(Take the bar out of the rack. The Enderton Front Squat complex consists of 3 reps in total: 1st rep = 3 second pause at the bottom, 2nd rep = double bounce, 3rd rep = regular front squat. These 3 reps = 1 rep of the complex)
D.
Three sets of:
Barbell Lunge x 8 reps each leg
Stationary Dips x 8 reps
Rest 60 seconds
Performance Power Train
Friday, August 31st, 2018
Jet Fuel/Afterburner:
-Mash
Good ol Fast Feet drills https://youtu.be/mX00T4uuPtI
Sprint Starts https://youtu.be/qtWDc8R6pnE
-Afterburner
10x
20m SPRINTS, down AND back!
**rest as needed to maintain all out speed
**This week’s sprints are 40m in total distance, with a turnaround at the 20m mark.
Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: Speedy Deadlift
7×2 @65%
Speedy Squat
10×3 @55%
GainCity:
Reverse Hypers
3×20
**Sub Hypers for good mornings if necessary
**Video showing a variation if no reverse hyper machine https://youtu.be/FlMHL2FtbPg
High Box Jumps
3×10
Afterburner:
**First**
