At last years Project UpLift Competition we had 20 total teams compete and ended up with 4 teams take the podium! Have you gotten you team put together for this years comp?
Warm Up: 5 mins
5 Min AMRAP
10 Push Press
20 Sec Plank Hold
10 Single Leg Squat Jump
5 Spealer Rolls
Mobility: 6 mins
Quad Smash
Strength: 15 Mins
Strict Press **90% + 10 LBS** of your 1RM to calculate load
40% X 5
50% X 5
60% 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 Min
12 Min AMRAP Lader
1 DB Power Snatch 50/35
1 Burpee Box Jump Overs 24/20
2 DB Power Snatch 50/35
2 Burpee Box Jump Overs 24/20
3 DB Power Snatch 50/35
3 Burpee Box Jump Overs 24/20
4 DB Power Snatch 50/35
4 Burpee Box Jump Overs 24/20
…..
Add a rep each round until time expires!
Post Score on white board.
Elite Competition Class
1. Strict Ring Muscle-Ups
AMRAP 5:
Strict Ring Muscle-Ups
2. Front Squat
4 Reps @ 77%
1 Rep @ 82%
4 Reps @ 77%
1 Rep @ 87%
4 Reps @ 77%
1 Rep @ 92%
Rest as needed between sets.
3. “Heartbreak Kid”
3 Rounds For Time:
10 Front Squats (185/135)
20 Chest to Bar Pull-ups
50 Double Unders
4. Odd Object
3 Rounds For Time:
25/18 Calorie Assault Bike
25′ Left Arm Overhead Kettlebell Lunge (70/53)
25′ Right Arm Overhead Kettlebell Lunge (70/53)
7 Sandbag Cleans (150/100)
5. Air Runner Conditioning
For Time:
100 Calorie Run
Brother Bro’s Barbell Club
Wednesday (Session Two)
A.
Every 90 seconds, for 4:30 (3 sets):
Press in Receiving Position x 5 reps
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
3 Position Snatch x 1 rep
*Sets 1-2 @ 40% of 1-RM Snatch
*Set 3 @ 50% of 1-RM Snatch
(The 3 positions should be in this order: Hip, Mid Knee, & Floor)
B.
Every 2 minutes, for 16 minutes (8 sets):
Snatch Pull + Hang Snatch with a 2 second pause just above knee
*Set 1 – 2 reps @ 70% of 1-RM Snatch
*Set 2 – 2 reps @ 75% of 1-RM Snatch
*Set 3 – 2 reps @ 80% of 1-RM Snatch
*Sets 4-6 – 1 rep @ 85% of 1-RM Snatch
*Sets 7-8 – 2 reps @ 80% of 1-RM Snatch
C.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean + Hang Power Clean + Power Jerk
*Sets 1-2 – 1 rep @ 70% of 1-RM Power Clean
*Sets 3-4 – 1 rep @ 75% of 1-RM Power Clean
*Sets 5-6 – 1 rep @ 80-85% of 1-RM Power Clean
D.
Every 3 minutes, for 9 minutes (3 sets):
Deadlift x 10 reps @ 70%
Performance Power Training
Wednesday, June 20th, 2018
Active Rest Day
Row 2:00 Pace for 30 mins
-then…STRETCH!
-OR-
HUMPDAY PUMPDAY!!
8 Rounds
8 Cal Assault bike Arms only
8 Bench Press @bodyweight
Girth Differential:
Tabata alternating:
BB Curls
BB Overhead extensions
-then
Bandy Rows
3x1minute
