Warm Up: 5 Mins
30 Sec Hollow Hold
10 Strict Knee Raises
10 Kipping Swings
20 Band Pull Aparts
10 Push Press
10 Russan KB Swings
30 Sec Hand Stand Hold or Plank Hold

Mobility:
Perform mobility between strength sets
Roll out T-spine and Chest

Strength: 12-15 Mins
Strict Press 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: 12 Min Cap
For time with a 5 min Cap
20 Russian KB/DB Swings (Heavy)
30 Anchor Point T-2-B (tuck ups or v-ups can be used as a harder variation if you don’t have a pull up bar)
400 M Run (can use rower or bike if you have one)

Rest 2 mins

150 Sit ups for time

Elite athletes perform 75 V-Ups for time (if you don’t have a ghd)

NOTE: 2:00 Rest starts as soon as the athlete completes the row or bike or when an athletes caps at the 5 mins

Metcon: 12 Min Cap
For time with a 5 min Cap
20 Russian KB Swings 70/53
30 T-2-B
500 M Row / 1000 M Bike

Rest 2 mins

150 Sit ups for time

Elite athletes perform 50 GHD Sit Ups for time

NOTE: 2:00 Rest starts as soon as the athlete completes the row or bike or when an athletes caps at the 5 mins

Elite Competition Class

The Ocho
ON the 4:00 x 8 Rounds
20/15 Cal Row
200m Run

Midline Conditioning
30-25-20-15
Ski Erg Calories
Kettlebell Swings 70/53
GHD Sit Ups

Midline A
3 Giant Sets:
50m Double DB Farmer Carry
25m Single Arm OH Carry (left Overhead
25m Single Arm OH Carry (right Overhead)
Rest 2:00 between sets

Midline B
3 Super sets:
9 Rower Pike Ups
Max Effort L-Sit on Parallettes
Rest 2:00 between sets

Brother Bro’s Barbell Club

Wednesday (Session Two)
Suggested Warm-Up
3 Minutes of Cardio (Run, Bike, Row, etc)

3 Rounds: 8 Jumping Air Squats + 8 Pushups + 8 Jumping Lunges

With empty bar:
5 Front Squat, 5 Deadlift, 5 Press In Split
5 Muscle Cleans, 3 Front Squat
5 Power Cleans, 3 Front Squat
5 Overhead Squat

*Every new line means take a short break before moving to the next movements
A.
Every 2:30, for 10 minutes (4 sets):
(Clean + Front Squat + Jerk) x 2 reps

*Sets 1-2 = @ 70-75% of 1-RM Clean & Jerk
*Sets 3-4 = @ 75-80% of 1-RM Clean & Jerk

B.
In 15 minutes, establish a 5-RM Overhead Squat

C.
Every 3 minutes, for 12 minutes (4 sets):
Snatch Deadlift x 10 reps

Start at 70% of 1-RM Snatch & build as you go. Focus on maintaining perfect snatch positions throughout.

D.
Every 2:30, for 7:30 (3 sets):
Front Rack Lunges x 6 reps each leg

Aim for 2 heavy working sets.

E.
Three sets of:
Romanian Deadlift x 10 reps
Bent Over Row x 10 reps
Rest as needed

(Goal weight should be 65-75% of 1-RM Clean)

Performance Power Training

Wednesday, Sept 9th, 2020

Active Rest Day
30mins on any machine or run
-then…STRETCH!