September 13, 2018 by thao

9/14/18

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We present to you, Mr. September! Way to kill it lately Mickey!

Warm Up: 5 Mins
3 Rounds
10 Anchored T2B
5 / Leg Side Lunges
10 Burpees

Core Strength: 12 Mins
2 Rounds: 1 Min M.E at each movement
Bicycle Crunches
Side Plank (:30 / Side)
1 Min Rest after each round

Then 2 Rounds
15 / Side Overhead Pallof Press (video at 1:00)
15 / Side Banded Wood Chopper

Metcon: 18 Min Cap
16 Min Chipper AMRAP:
50′ Walking Lunges
40 Wallballs (20/14)
50′ Walking Lunges 30 T2B 50′ Walking Lunges 20 Burpees

Elite Competition Class

Squat Clean
Minutes 1-2-3: 3 Squat Cleans (60-63-66%)
Minute 4: Rest
Minute 5-6-7: 2 Squat Cleans (70-73-76%)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Clean (80-82-84%)

Front Squat
2×4 @ 70%
2×3 @ 75%
2×2 @ 80%

Push Press
Build to 8RM

Gymnastic Complex
6 Sets of the Complex:
3 Toes to Bar
3 Chest to Pull-ups
2 Toes to Bar
2 Chest to Pull-ups
1 Toes to Bar
1 Chest to Pull-ups

Perform without dropping. Rest as needed between.

Conditioning
3 Rounds For Time:
30/21 Calorie Row
15 Box Jump Overs (24″/20″)
7 Burpee Bar Muscle-ups

Aerobic Restoration
30 Minute Bike

Brother Bros Barbell Club

Friday (Session Three)
A.
Every 90 seconds, for 4:30 (3 sets):
Push Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

B.
Every 3 minutes, for 24 minutes (8 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 6-8 = 1 rep @ 101%+

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

C.
Every 2:30, for 15 minutes (6 sets):
Front Squat

*Sets 1-2 = 3 reps @ 85%
*Sets 3-4 = 3 reps @ 80%
*Sets 5-6 = 3 reps @ 75%

D.
Three sets of:
Front Rack Barbell Lunge x 6 reps each leg
Rest 30 seconds
Bench Press x 10 reps
Rest 60 seconds

*Weights should be challenging but not maximal. Aim for 2 heavy working sets each.

Performance Power Train

Friday, Sept 14th, 2018
Jet Fuel:
400m run
Toy soldiers
Inch worms
Lunge n twist
Duck walk
-mash

Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: Speed/Volume Squat
Speed Squat:
5×3 @55%
-then
Volume squat:
2x1minute max reps @55%
*rest as needed between sets.

GainCity:
BB Good morning
3×15 heavy
Lateral Jumping Lunge https://youtu.be/G5a41Rnm8uA
3×10 (each)

Afterburner:
**Do it again**
7min Sandbag run.
Not a typo run for 7mins with a sandbag on your shoulders

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