A big thank you goes out to Coach Tyler Jordan’s mom Dawn Zumbahlen for designing our Murph shirts this year! If you have not yet picked yours up, please see your coach to do so. 

Warm Up:
3 Rounds
10 Steps /side X Band Walks
5 Hang Squat Snatch With PVC Pipe or Unloaded Bar Bell
10 Hip Bridges

Mobility:
6-8 Mins of Athlete Choice

Strength: 15 Mins
Back Squats  **90%  + 20 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.

Metcon: 12 mins
12 Min AMRAP
200 M Run
15 Hang Power Snatch 75/55
10 Burpees

Post Score on white board.

Elite Competition Class

1. Conditioning
4 Rounds:
25/17 Calorie Assault Bike
25 GHD Sit-Ups
50′ Handstand Walk
10 Deadlifts (345/240)
Rest 2 Minutes Between Rounds.

2. Odd Object Conditioning
400 Meter Bodyweight Sled Drag
Rest 5 Minutes
200 Meter Bodyweight Sled Push
Rest 5 Minutes
100 Meter Kettlebell Front Rack Lunge (53’s/35’s)

Brother Bro’s Barbell Club

Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Receiving Position x 5 reps

Build over the course of the 3 sets.

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
3-Position Snatch x 1 rep

(Perform a Hip Snatch, followed by a Snatch from the knee, followed by a Snatch from the ground)

Build over the course of the 4 sets. Use this as a warm-up exercise.

B.
In 20 minutes, establish a 1-RM Snatch

C.
In 20 minutes, establish a 1-RM Back Squat

D.
Three sets of:
Chinese Row x 8 reps
Rest 60 seconds

Performance Power Training

Tuesday, May 29th, 2018
Jet Fuel: 
2x
10 Banded good morning
10 Stepups
-then
6 min EMOM alternating:
20 Cals
15 Box Jumps
*3 rounds of each
-then
Mash lower body

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Front Squat
Max 3
-then
3×1 @3rep weight
*Compare to April 17th

GainCity:
-BB Overhead Squat
3×10 Heavy
-KB Single arm RDL https://youtu.be/ooA4mOgdbCQ
3×12

Afterburner:
Tabata Weighted Split Jumps https://youtu.be/gQYDLORsCPE
*Focus here is more about max height on the jump vs. max reps. Better to get less reps and be explosive each jump instead of being fast and barely leaving the ground and/or not opening the hips.
*Scale to no weight if needed. It’ll be nasty no matter what