Warm Up: 5 Mins
200 M Run
9 Snatch Grip Dead Lifts
9 Power Snatch
9 Back Squat
200 M Run

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

Strength: 12-15 Mins
Back Squat using 90% of your 1RM to calculate load
70% X 3
80% X 3
90% X 3+
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: 20 Min Cap
8 rounds for time of:
5 Squat Snatches
1 Sub-0:40 200 M Run Sprint or 250/175 m Row Sprint or .3 Bike Sprint

If the sprint takes longer than 40 seconds, redo it before moving back to the snatch.

Metcon: 20 Min Cap
8 rounds for time of:
5 Squat Snatches 155/105
1 Sub-0:40 250/175 m Row Sprint or .3 Bike Sprint

If the sprint takes longer than 40 seconds, redo it before moving back to the snatch.

Elite Competition Class

Strict Gymnastic Benchmark
[On the 0:00]
Max Unbroken Strict Deficit Handstand Push-ups (4.5″/3″)

[On the 2:00]
Max Unbroken Strict Chest to Bar Pull-ups

[On the 5:00]
AMRAP 6:
1 Pausing Strict Handstand Push-up
1 Pausing Strict Pull-up
2 Pausing Strict Handstand Push-ups
2 Pausing Strict Pull-ups
…
Add 1 Rep Per Round

Skill Conditioning
For Time:
3 Pegboard Ascents
7 Devil Presses (80’s/55’s)
2 Pegboard Ascents
5 Devil Presses (80’s/55’s)
1 Pegboard Ascent
3 Devil Presses (80’s/55’s)

Olympic Technique A [On the 0:00]
7 Minutes to Build to a Moderate Complex:
1 + 1/4 Overhead Squat
1 Overhead Squat

Olympic Technique B [On the 7:00]
6 Minutes to Build to a Moderate Complex:
2 Snatch Balances

Olympic Technique C [On the 13:00]
5 Minutes to Build to a Moderate Complex:
1 High-Hang Squat Snatch

“Empty Calories”
27-21-15-9:
Row Calories
Overhead Squats (115/85)

Brother Bro’s Barbell Club

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

3 Rounds:
10 Air Squats + 5 Inchworm Pushups + 3 Burpees

2 Rounds:
10 Jumping Lunges + 5 Pullups

With empty bar:
5 Deadlift, 5 Press In Split, 3 Front Squats
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squats
3 Squat Cleans, 3 Press In Split

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

A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Clean (Sots Press) x 5 reps

Build over the course of the 3 sets

Every minute, on the minute, for 3 minutes (3 sets):
Tall Jerk x 3 reps

Build over the course of the 3 sets. This is a warmup / positional exercise, the focus is not on heavy weight.

B.
Every 2:30, for 17:30 (7 sets):
Clean & Jerk

*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 86%
*Set 4 = 1 rep @ 92%
*Set 5 = 1 rep @ 97%
*Sets 6-7 = 1 rep @ 101%+

The goal today is to find a 1-RM Clean & Jerk.

C.
In 20 minutes, establish a 1-RM Back Squat

D.
Two sets of:
Chinups with a 2 second pause at top x 8 reps
Single Arm DB Row x 8 reps
Glute Ham Raise x 6-8 reps
Rest 45 seconds

Performance Power Training

Monday, August 31st 2020
Pre-Flight: Labor Day, so get some labor in, and then relax

Jet Fuel: 3x
10 Pushups
10 Jumping pullups OR Pullups
8 Shoulder Prehabs https://youtu.be/mv8uJ6c0SDI

Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Tempo Bench
5×5 @ 50% *First 3 reps, 3 count down, fast up
5×3 @ 55% *First 2 reps, 3 count down, fast up
5×1 @ 60% *First rep, 3 count down, fast up
**All other reps FAST

GainCity:
Shoulder Press
3×10
Tbar Rows
4×10 Heavy
Bi’s n Tri’s
3xJacked
**Any type of bicep or tricep work you want, just get your GD (girth differential)
**Questions, ask coach!

After Burner:
For Time:
Accumulate 30 strict Pullups
*Every break 20 situps