Warm Up: 5 Mins
500 M Bike or 250 Row
10 Bear complex with unloaded bar
500 M Bike or 250 Row

Mobility:
Perform mobility between strength sets
Roll out Legs and Hips

Strength: 12-15 Mins (De-load Week)
Back Squat 90% of your 1RM to calculate load
40% X 5
50% X 5
60% 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: 34 Min Cap
12 Min CapLets Play a Game of “Chance” with a deck of cards
Hearts = Squat Cleans 185/130 (moderately heavy)
Spades = Muscle Ups or C-2-B Pull Ups
Diamonds = HSPU
Clubs = Bar Over Burpees
Joker = 50/35 cal Bike or Row (note: Jokers are actually Jacks) if you don’t have a bike or rower RUN 800M

How to play: Get a deck of cards and pull the deck down. Only use Cards 2-8 of each type Spades, Hearts, Diamonds, and Clubs. Also keep on joker. This will mean you will do 36 reps at each movement. Shuffle the deck of cards well. At the 3.2.1 Go! Flip your first card over and perform the number of reps the card is of the movement that represents that card. Once you have performed all reps for that card, flip your next card over. And so on until the deck is done.

Metcon: 34 Min Cap
Lets Play a Game of “Chance” with a deck of cards
Hearts = Squat Cleans 185/130
Spades = Muscle Ups or C-2-B Pull Ups
Diamonds = HSPU
Clubs = Bar Over Burpees
Joker = 50/35 cal Bike or Row (note: Jokers are actually Jacks)

This version of deck of cards is dedicated to the late and great Chance “Chaz” Anglin. Each movement represents Chaz in one way or another and if you had the pleasure of meeting him you would know he loved to lift heavy and was great at high skilled movements like HSPUs and MUs. You would also know his detested love towards the Assault Bike. So today we celebrate YOU Chance!

Elite Competition Class

Strict Gymnastics A
On the 0:00…. Strict Gymnastics A
7:00 For Quality Practice Rounds:
2 Wall Walks
:20s Wall-Facing Handstand Hold
5 Box Pistols (each leg)

Strict Gymnastics B
[On the 10:00]
Ascending Ladder for 7:00:
1 Strict Deficit HSPU (4.5″/3″), 1-3 False Grip Ring Pull Ups
2 Strict Deficit HSPU (4.5″/3″), 1-3 False Grip Ring Pull Ups
3 Strict Deficit HSPU (4.5″/3″), 1-3 False Grip Ring Pull Ups
1 Strict Deficit HSPU (4.5″/3″), 1-3 False Grip Ring Pull Ups

Continue to add (1) Strict HSPU per round until the 7:00 time cap is reached. Athlete’s choice on the level of difficulty of the Ring Pull up.

Oly Technique A – Overhead Squat
In a 10:00 window:
Build a 2-Rep Heavy
All repetitions are taken from the rack

Oly Technique B – Snatch Balance
6 Sets, resting as nedded between:
Set 1: 3 Reps @ 50% of 1Rm Snatch
Set 2: 3 Reps @ 55% of 1Rm Snatch
Set 3: 2 Reps @ 60% of 1Rm Snatch
Set 4: 2 Reps @ 60-65% of 1Rm Snatch
Set 5: 1 Reps @ 60-70% of 1Rm Snatch
Set 6: 1 Reps @ 60-75% of 1Rm Snatch

Speed Demon
AMRAP 3’s, resting 3:00 between
200m Run, 15 Bar Facing Burpees, M.E. OHS 75/55
200m Run, 12 Bar Facing Burpees, M.E. OHS 95/65
200m Run, 9 Bar Facing Burpees, M.E. OHS 115/85
200m Run, 6 Bar Facing Burpees, M.E. OHS 135/95

Brother Bro’s Barbell Club

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

3 Rounds: 3 Pullups + 6 Burpees + 9 Jumping Air Squats

1 Round: Hold bottom of Air Squat for 1 minute

With empty bar:
5 Deadlift, 5 Muscle Cleans, 5 Press In Split
3 Power Cleans, 3 Jerk Grip Overhead Squats
3 Clean & Jerks
3 Slow Pull Clean & Jerks

*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

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

B.
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Clean + Jerk

*Set 1 = 2 reps @ 70% of 1-RM Clean & Jerk
*Set 2 = 2 reps @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = 1 rep @ 80% of 1-RM Clean & Jerk
*Sets 5-6 = 1 rep @ 85% of 1-RM Clean & Jerk

(It is a regular squat clean, but, the pull from the ground to low thigh will be done at half speed. Once you get to low thigh- you can execute the extension at full speed)

C.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch with a 2 second pause at knee

*Sets 1-2 = 2 reps @ 75% of 1-RM Power Snatch
*Sets 3-4 = 1 rep @ 80% of 1-RM Power Snatch
*sets 5-6 = 1 rep @ 85% of 1-RM Power Snatch

D.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat

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

Aim for 5 reps on the first 3 sets, and 4 reps on the final 3 sets. Focus on moving as explosively as possible on all reps

E.
Three sets of:
Chinups x 10 reps
V-Ups x 30 seconds
Rest 30 seconds

Performance Power Training

Monday, Sept 14th, 2020
Pre-Flight: Bringing DB’s back into the mix this week, and a barbell complex for the afterburner. Lots of volume, and some good shoulder work.

Jet Fuel:
Front/back/lateral Plank walks https://youtu.be/4lBhdUUjQ4M
Deadbugs https://youtu.be/PEb49eN5uDU
2×8 Shoulder Prehabs https://youtu.be/mv8uJ6c0SDI

Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Jesse Burdick’s DB Fist Fight!
5xMax Reps DB Bench Press
-No less than 15 reps on the first set
2xMax Reps DB Bench Press
@50% of previous weight. Get at least 25 reps

GainCity:
BB Drag Rows
4×15
Med Ball SItups
100
Incline Rear Delt Flies/Tris https://youtu.be/sToi8Pp31Gc
4×20
MC Hammer Curls
4xJacked

Afterburner:
10 mins,
:30 on, :30 off:
1 Power Clean
2 Push Press
**Move through the barbell complex as many times as possible for 30 seconds. Rest 30 seconds. Repeat 10 times.
**Weight should be moderate so that the barbell can be moved consistently for 30 seconds.