Warm Up: 5 Mins
3 Rounds
250 Row or 500 Bike
5 Box Jumps
10 Air Squats

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

Strength: 12-15 Mins
Back Squat 90% of your 1RM to calculate load
75% X 5
85% X 3
95% X 1+
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: 14 Min Cap
4 Rounds
9 HSPU or Pyramid Push Ups
15 Box Jump
21 Wall Balls or Thrusters (Heavy and unbroken is the goal)

Metcon: 14 Min Cap
4 Rounds
9 HSPU
15 Box Jump 24/20
21 Wall Balls 30/20

Elite athletes: Perform strict deficit (6″/3″) HSPU. Try to go Unbroken on all movements.

Elite Competition Class

TBA.

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 Slow Pull 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):
Press In Clean (Sots Press) x 5 reps

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

B.
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Clean + Jerk

*Set 1 = 2 reps @ 65% of 1-RM Clean & Jerk
*Set 2 = 2 reps @ 70% of 1-RM Clean & Jerk
*Sets 3-4 = 1 rep @ 75% of 1-RM Clean & Jerk
*Sets 5-6 = 1 rep @ 80% of 1-RM Clean & Jerk

(It is a regular squat clean, but, the pull from the ground to low thigh will be done at half speed. Once you get to low thigh- you can execute the extension at full speed)

C.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch with a 2 second pause at knee

*Sets 1-2 = 2 reps @ 70% of 1-RM Power Snatch
*Sets 3-4 = 1 rep @ 75% of 1-RM Power Snatch
*Sets 5-6 = 1 rep @ 80% of 1-RM Power Snatch

D.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat x 4 reps

*Sets 1-3 = @ 70%
*Sets 4-6 = @ 75%

Focus on moving as explosively as possible on all reps.

E.
Three sets of:
Pull-Ups x 10 reps
V-Ups x 30 seconds
Rest as needed

Performance Power Training

Tuesday, Sept 8th, 2020

Pre-Flight: Sept. 11th. We will commemorate Sept 11th with the Humpday PumpDay/Sabado Gigante this week.
Good day of LBB Index today with squats, deads and a nasty Slam Ball burner at the end.

Jet Fuel:
-3 min, fighter warmup:
run, bike, row, burpee, etc. anything that gets the heart rate up. This is NOT stretching time.
-KB single leg DL
2×5 each (lightweight)
*Controlled movement, as competency allows, focus on fast hip on the way back up.
-Cossack Squat https://youtu.be/Sza-kx6ekjQ
2×5 each
-mash

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Squat vs Bands
Max 5
AMRAP @80%

GainCity:
-Superset 4x:
DB Stepups Heavy
5 (each)
Box Jump
10
*Perform 5 DB stepups each leg, then move directly to box jumps
**Keep step up height at 90 degrees or less i.e. box height should not be so high that knees go past hips when stepping. Avoid a gross pelvic tilt. For shorter athletes, this means they will need to stack plates instead of using a box.
**Box jump height may be taller than stepup height if desired. Use two boxes if necessary, but focus on extending the hips and jumping tall. Don’t make the box so high that it becomes a tuck jump.
-Sled Drag
3x50m Heavy

Afterburner: 
:30 on, :30 off
X14mins (7 sets each)
-Alternating:
Ball Slams
Slam Ball Thrusters
*First set, ball slams, second set, thrusters.
*30lb dudes/20lb chicks.