Warm Up: 5 Mins
10 /side Front and Lat Kicks
10 Snatch High Pull
30 Sec Plank Hold
10 High Hang Power Snatch
10 Push Up

Mobility:
Perform mobility between strength sets
Chest and Shoulder

Strength: 15 Mins
Bench Press **90%  + 5 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
21/15/9
Snatch 115/75
Dips

Can sub Barbell snatch with Alt DB Snatch 30/20/10

Metcon: 12 Min Cap
21/15/9
Snatch 115/75
Ring Dips

Can sub Barbell snatch with Alt DB Snatch 30/20/10

Elite Competition Class

Handstand Walking
Alternating OTM x 10 (5 Rounds)
45 Sec Row (recovery pace)
Handstand walks
50′, 25′ or 1:00 handstand walk practice

Strict HSPU
For time
8 Unbroken sets of 30% of max strict hspu
2nd of 3 weeks of this progression

Big Drip
AMRAP 20
200 M Run
16/12 Cal bike
12 CTB Pull Ups
8 Single Arm DB Snatches 70/50

Oly Primer
3 Sets
3 Muscle Snatches
3 Behind the neck Push Jerks
3 – Position Power Snatch (high hang, Knees, Floor)
Set 1: 35%
Set 2: 40%
Set 3: 45%

Power Snatch Waves
12 Sets of 1
Rest as needed between sets
Set 1: 73%
Set 2: 76%
Set 3: 79%
Set 4: 76%
Set 5: 79%
Set 6: 82%
Set 7: 79%
Set 8: 82%
Set 9: 85%
Sets 10 – 12: 82%

Brother Bro’s Barbell Club

Friday (Session Three)
Suggested Warm-Up
2 Rounds: 15 Air Squats + 10 Pushups + 5 Pullups

2 Rounds: 10 Lunges + 5 Inchworm Pushups

With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Squat Snatch, 5 Snatch Balances

*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):
Snatch Press from Receiving Position x 5 reps

Build over the course of the three sets.

Followed by….

Every minute, on the minute, for 3 minutes (3 sets):
Tall Snatch x 2 reps

Build over the course of the three sets.

These are meant to be warmup / positional exercises, not meant to go “”heavy”” on them.

B.
Every 90 seconds, for 15 minutes (10 sets):
Snatch

*Set 1 = 2 reps @ 65%
*Set 2 = 2 reps @ 70%
*Sets 3-4 = 1 rep @ 75%
*Set 5-6 = 1 rep @ 80%
*Sets 7-8 = 1 rep @ 85%
*Sets 9-10 = 1 rep @ 90%

This is a consistency based day. Focus & try to make every rep!

C.
Every minute, on the minute, for 5 minutes (5 sets):
Slow Pull Power Clean + Power Jerk x 1 rep

*Set 1 = @ 70% of 1-RM Power Clean
*Sets 2-3 = @ 75% of 1-RM Power Clean
*Sets 4-5 = @ 80-85% of 1-RM Power Clean

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

*Set 1 = 2 reps @ 85%
*Set 2 = 4 reps @ 80%
*Sets 3-4 = 2 reps @ 85-90%
*Set 5 = 4 reps @ 80-85%:
*Set 6 = MAX repetitions at 88%

*Note: Set 6 – Load up 88% and perform as many reps as possible!

E.
In 10 minutes, build to a 10-RM Bench Press

Performance Power Training

Friday, Sept 25th, 2020
Pre-Flight: Lotsa deadlifts today and a cool row/sled combo

Jet Fuel:
500m Row
20 Walking reverse lunges
-Leg swings
-Straight leg DB Good morning
(3 count down, 5 count hold)
3×5
-mash

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

GainCity:
-Sumo Goblet Squat https://youtu.be/Aj-VzL78htg
100
-CSR (seal row) https://youtu.be/F3ZIJWxuVxI
4×12 heavy

Afterburner:
10xSuperset
10 Cal Row
20m Backpack Sled RUN, heavy +20lbs
**Rest as needed between sets to maintain all out max effort**
**Backpack sled may be subbed with 30 seconds, banded run in place**
https://youtu.be/S1s4AsTS1VA