Warm Up: 5 Mins
2 Rounds
200 M Run
10 Steps /Direction X-Band Walks
8 Front Squats
8 Push Press

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

Strength: 12-15 Mins
Back Squat **90%  + 10 LBS** of your 1RM to calculate load
65% X 5
75% X 5
85% 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: 18 Min Cap
4 Rounds For Time:
400M Run
9 Front Squats
3 Clusters (squat clean thruster)

The weight for front squat should be on the moderately heavy side. The cluster on the other hand is on the heavy side.

Metcon: 18 Min
4 Rounds For Time:
400M Run
9 Front Squats 185/130
3 Clusters 185/130

Elite Competition Class

Strict Gymnastics
Part A – From the 0:00 – 7:30
Rounds for quality:
5 Pausing Handstand Scapular Push ups (1st at top)
30′ Reverse Bear Crawl
5 /leg Box Pistols

Part B – From 7:30 – 15:00
Rounds for quality:
5 Temp eccentric kipping handstand push ups
“30s dip support on rings
10 Alternating pistols

Front Squat Complex
6 Sets of 2
1 Pausing Front Squats w/ 2s pause in the bottom
1 Front Squat

All percentages based on 1RM Front Squat
Set 1 – 60%
Set 2 – 63%
Set 3 – 66%
Set 4 – 69%
Set 5 – 72%
Set 6 – 75%

Pausing Hang Squat Snatch From Blocks
6 Sets of 2
With blocks placing the bar at knee level, pause for 2s in the catch position before standing. Rest as needed between sets

All percentages based on 1RM Squat Snatch
Set 1 – 50%
Set 2 – 53%
Set 3 – 56%
Set 4 – 59%
Set 5 – 62%
Set 6 – 65%

Dodgeball
10 Rounds
10 Wallballs 30/20
200m Run

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):
Tall Clean x 2 reps

Followed by…

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

Build over the course of the 3 sets.

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

*Sets 1-2 = 1 rep @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = 1 rep @ 80% of 1-RM Clean & Jerk

(Perform 3 cleans, dropping the bar each rep, and after the last clean perform a jerk)

At the 13 minute mark. . .

Every 2 minutes, for 6 minutes (3 sets):
Clean & Jerk x 1 rep @ 85-90% of 1-RM Clean & Jerk

C.
Every minute, on the minute, for 7 minutes (7 sets):
Slow Pull Power Snatch x 1 rep

*Sets 1-2 = @ 75% of 1-RM Power Snatch
*Sets 3-4 = @ 80% of 1-RM Power Snatch
*Sets 5-7 = @ 85% of 1-RM Power Snatch

D.
Every 2:30, for 12:30 (5 sets):
Back Squat

*Set 1 = 3 reps @ 80%
*Set 2 = 5 reps @ 75%
*Set 3 = 3 reps @ 85-90%
*Set 4 = 5 reps @ 75-80%
*Set 5 = MAX repetitions at 85%

*Note: Set 5 – Load up 85% and perform as many reps as possible!

E.
Three sets of:
Chinups x 8 reps
Situps x 45 seconds
Rest as needed

Performance Power Training

Monday, Sept 21st, 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
**Use same weight as last week. Goal is more reps per set**

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

Afterburner:
AFAP (as fast as possible):
30 Power Cleans
60 Push Press
**Must be completed in order.
https://youtu.be/K93S2UiXhPY – Video shows 1 power clean followed by 2 push press. In this workout, perform all 30 power cleans first, then perform 60 push press.
**Weight should be moderate so that the barbell can be moved consistently. Should NOT be light enough to be performed unbroken. Expect to have the weight too heavy to be able to finish at once.
**Sub DB’s for barbell on powercleans and push press if needed**