Only 364 More Days Until Beach Season!

Warm Up: 5 Mins
MB Hot Potato – Penalty is 5 V-Ups

Core Strength: 9 Mins
6 Round Rotating Tabata (:20/:10)
Flutter Kicks
Super Man Holds
Spiderman Crunches

Mobility: 6 Mins
Lax Roll or Barbell Smash Quads 2 Mins / Side
Ab Stretch 90 Seconds

Metcon: 15 Min Cap
5 Rounds:
15 MB Cleans
30 Total MB Russian Twists
15 Box Jump Overs

Elite Competition Class

Squat Clean
Minutes 1-2-3: 3 Squat Cleans (62-65-68)
Minute 4: Rest
Minute 5-6-7: 2 Squat Cleans (72-75-78)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Clean (82-84-86)
Minutes 12-13-14: 1 Squat Clean (82-84-86)

Front Squat
2×4 @ 73%
2×3 @ 78%
2×2 @ 83%

“Overtime”
For Time:
21 Calorie Air Runner, 21 Power Snatches
21 Calorie Air Runner, 21 Overhead Squats
15 Calorie Air Runner, 15 Power Snatches
15 Calorie Air Runner, 15 Overhead Squats
9 Calorie Air Runner, 9 Power Snatches
9 Calorie Air Runner, 9 Overhead Squats

Barbell: (115/80)

Body Armor
3×12 – Dumbbell Bench Press
3×10 – Weighted Alternating Pistols
3×8 – Weighted Strict Ring Dips
3×6 – Weighted Pull-ups

Brother Bros Barbell Club

Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Jump & Land Drill x 40 seconds

Using your own bodyweight, jump & land into your split jerk position. Take you time & feel / warmup this position.

Immediately followed by…

Every 2 minutes for 6 minutes (3 sets):
Push Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

B.
Every 3 minutes, for 12 minutes (4 sets):
2 Cleans + 2 Front Squats + 1 Jerk

*Sets 1-2 = 1 rep @ 70% of 1-RM Clean & Jerk
*Sets 3-4 = 1 rep @ 75% of 1-RM Clean & Jerk

(Perform a clean, drop the bar, perform another clean, followed by 2 front squats & 1 jerk)

At the 13 minute mark. . .

Every 2 minutes, for 6 minutes (3 sets):
Clean & Jerk x 1 rep @ 80-85% of 1-RM Clean & Jerk

C.
In 15 minutes, establish a 2 Rep Max Front Squat

D.
Three sets of:
Barbell Step Ups x 6 reps each leg
Rest 30 seconds
Behind The Neck Push Press x 6 reps
Rest 60 minutes

(Box that you’re stepping on should be set so that your leg is at parallel. Goal is explosiveness, not max weight)

Performance Power Train

Friday, Sept 21th, 2018
Jet Fuel:
500m Row
20 Walking reverse lunges
-Leg swings
-Straight leg DB Good morning
(3 count down, 5 count hold)
3×5 -This is for a loaded hamstring/back stretch.
-mash

Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: Speed/Volume Deadlift
Speed Deadlift:
5×3 @50%
-then
Volume Deadlift:
2x1minute max reps @50%
*rest as needed between sets.

GainCity:
-Sumo Goblet Squat
100
-CSR (seal row)
4×12 heavy

Afterburner:
10 min EMOM, alternating:
20 Cal Row
40m Backpack Sled RUN, heavy
**Backpack sled may be subbed with 30 seconds, banded run in place**