Congrats to the Smith’s and their team for taking 3rd in a 50 MILE RUCK last weekend!
Warm Up: 5 Mins
2 Rounds
150 M Row
10 Barbell Thrusters
10 PVC Pass Throughs
Strength: 18 Mins
5 x 10 Strict Press on the 3:00
Build to heavier than 2 weeks ago
Mobility during rest – Triceps / Posterior Shoulder
Metcon: 12 Mins
12 Min AMRAP
10 (5/side) Single Arm DB Hang C&J (50/35)
10 (5/side) Jumping Lunges
5 HSPU
25 DU
Shoulder Stretch to finish
Elite Competition Class
Snatch
Alternating On the Minute x 12 (6 Rounds):
Even Minutes – 50 Double Unders
Odd Minutes – 3-Position Squat Snatch
Tempo Back Squat
6 Sets of 2
Climbing to a moderate load. 5 second negative, 1 second pause in bottom.
Conditioning
3 Rounds For Time:
60 Air Squats
21/15 Calorie Assault Bike
10 Hang Power Cleans (205/145)
Recovery Bike
3 Rounds:
5:00 Light Pace
3:00 Moderate Pace
No rest between. 24 minutes straight.
Brother Bros Barbell Club
Monday (Session One)
A.
Every 90 seconds, for 7:30 (5 sets):
Snatch Balance x 2 reps
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
B.
Every minute, on the minute, for 10 minutes (10 sets):
Snatch
*Sets 1-5 = 1 rep @ 65-70%
*Sets 6-10 = 1 rep @ 70-75%
C.
Every 3 minutes, for 12 minutes (4 sets):
Back Squat
*Sets 1-2 = 10 reps @ 55%
*Sets 3-4 = 10 reps @ 60%
D.
Two sets of:
Single Arm DB or KB Row x 8 reps
Glute Ham Raise x 7 reps
Rest 60 seconds
Performance Power Train
Monday, Sept 3rd, 2018
Jet Fuel: 3x
10 Pushups
10 Jumping pullups OR Pullups
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: Tempo Bench
5×5 @ 50% *First 3 reps, 3 count down, fast up
5×3 @ 55% *First 2 reps, 3 count down, fast up
5×1 @ 60% *First rep, 3 count down, fast up
**All other reps FAST
GainCity:
Shoulder Press
3×10
Tbar Rows
4×10 Heavy
Bi’s n Tri’s
3xJacked
**Any type of bicep or tricep work you want, just get your GD (girth differential)
**Questions, ask coach!
After Burner:
For Time:
Accumulate 30 strict Pullups
*Every break 20 situps
