Flying into the weekend. Well maybe rowing but its still Friday!

Warm Up: 5 Mins
5 Min Circuit for Quality
8 Good Mornings
8 Pendlay Rows
2 Jefferson Curls
8 Burpees

Strength: 18 Mins
5 x 1-8 Muscle ups or 10 Pull Ups on the 3:00
*Variations of MU are acceptable
Mobility during rest – Lats / Biceps

Metcon: 20 Mins
Teams of 2: 20 Min AMRAP
Athlete 1: Row 150/120 M
Athlete 2: Plank Hold
Athlete 3: Rest
*Rotate after athlete 1 finishes rowing

Elite Competition Class

Squat Clean
On the Minute x 3 – 3-Position Squat Clean (60%)
On the Minute x 3 – 2-Position Squat Clean (65%)
On the Minute x 6 – 1 Squat Clean (Climbing)

Pausing Split Jerk
6 Sets of 2
Pause for a full 1 second in dip, and catch.

Pausing Front Squat
6 Sets of 2
Pause for a full 3 seconds in bottom of squat.

“Boat Race”
3 Rounds For Time:
500 Meter Row
400 Meter Run
Rest 3 Minutes Between Rounds.

Brother Bros Barbell Club

Friday (Session Three)
A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Split Jerk Position x 5 reps

Build over the course of the 4 sets.

B.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk x 2 reps

*Sets 1-2 = @ 60%
*Sets 3-4 = @ 65%
*Sets 5-6 = @ 70%

C.
Every 2:30, for 10 minutes (4 sets):
Front Squat x 5 reps

*Sets 1-2 = @ 60%
*Sets 3-4 = @ 65%

D.
Three sets of:
Barbell Step Ups x 6 reps each leg
Rest 30 seconds
Behind The Neck Push Press x 8 reps
Rest x 30 seconds

(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

Thursday, Sept 6th, 2018
Jet Fuel:
Spend 3 mins jump roping
-then
2×20
Band Pull aparts
Band Shoulder Press
-Mash upper body

Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Spoto Press
Max 3
1xAMRAP @80%
*Compare to max 5 August 2nd.
**Spoto Bench press, the bar does NOT touch your chest. The bar is turned around about 2 inches above the chest.

GainCity:
-DB Bench Press
3×10 Heavy
-Inverted BB rows https://youtu.be/QB1VFrDdYOU
3×3 Alternating Grip to failure
*Start pronated grip x3 reps, switch to supinated grip x3 reps, then mix grip x3 reps, then alternate mix grip x3 reps. Repeat until failure.
*Position the barbell at a height that allows for at least 3 complete cycles.
-Tabata:
Curl+Press empty BB

Afterburner:
30 cal Assault bike
100 Double unders
20 Cal assault bike
75 Double unders
10 cal assault bike
50 Double unders