Awesome work this weekend Hooligans. Thank you for being representing DNR so well and supporting Kids at Heart.
Warm Up: 5 Mins
Plate Warm Up
Strength: 18 Mins
5 x 10 on the 3:00
Strict Press
Roll Traps / Posterior Shoulders During Rest Time
Metcon: 14 Mins
3 Min AMRAP
4 Strict HSPU
8 Hang Power Cleans (135/95)
Rest 3 Mins Then:
8 Min AMRAP
8 Hand Release Push Ups
8 Hang Power Cleans (95/65)
8 Shoulder to Overhead (95/65)
Elite Competition Class
Snatch
On the Minute x 14:
Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (62-65-68%)
Minute 4: Rest
Minutes 5-6-7: 2 Squat Snatches (72-75-78%)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Snatch (82-84-86%)
Minutes 12-13-14: 1 Squat Snatch (82-84-86%)
Snatch Tempo Pull
6 Sets of 1 (74-77-80-83-83-83%)
3 seconds to just below knee, 3 seconds at knee, 3 seconds to mid-thigh, extend through.
Back Squat
3 Sets of 9 (67-71-75%)
“Lucky 7’s”
5 Rounds:
7 Bar Muscle-Ups
7 Dumbbell Clusters (70’s/50’s)
Conditioning
5 Rounds For Time:
15/12 Calorie Ski Erg
21/15 Calorie Row
Brother Bros Barbell Club
Monday (Session One)
A.
Every 90 seconds, for 4:30 (3 sets):
Snatch Press from Receiving x 5 reps
Followed by….
Every 2 minutes, for 6 minutes (3 sets):
Snatch Push Press + Overhead Squat + Snatch Balance
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
B.
Every 90 seconds, for 9 minutes (6 sets):
Halting Snatch Deadlift + Snatch
*Sets 1-4 = 1 rep @ 80% of 1-RM Snatch
*Sets 5-6 = 1 rep @ 85% 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)
At the 11 minute mark…
Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep @ 87.5% of 1-RM Snatch
C.
Every 3:30, for 14 minutes (4 sets):
Back Squat x 7 reps
*Sets 1-2 @ 92.5% of 7RM weight
*Sets 3-4 @ 87.5% of 7RM weight
*Note: If you do not know your 7RM Back Squat – Find that today instead of doing these sets.
D.
Four sets of:
Pull-Ups x 8 reps
Glute Ham Raises x 6 reps
Rest 60 seconds
Performance Power Train
Monday, Sept 17th, 2018
Jet Fuel:
Front/back/lateral Plank walks
Deadbugs
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
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.