1 Week until bring a friend day and city park BBQ. Don’t forget to respond on the FB event if you are coming and what food/drink/utensil, etc. you will be bringing along. Happy Friday!
Warm Up: 6 Mins
Pizza Delivery
Intervals and Strength: 20 Mins
4 Rounds Sprint Interval – Alternate with a Partner
A. 250/200 M Row Sprint
B. Rds 1&3 – Hollow Hold – Rds 2&4 Sit Ups
Then: 5 Min EMOM
Odd: 8 / Leg DB Side Lunges
Even: Rest
Metcon: 12 Mins
3 Rounds: 1 Min M.E @ Each:
Min 1: HSPU
Min 2: Jumping Lunges
Min 3: V-Ups / Sit Ups Min 4: Air Squats
Elite Competition Class – Deload Week
1. Front Squat
On the 2:00 x 6:
2 Tempo Front Squats
5 Second Negative, 2 Second Pause in bottom.
Sets 1-2 – 63%
Sets 3-4 – 66%
Sets 5-6 – 69%
2. Skills
Alternating On the Minute x 10:
Even Minutes – 3 Dumbbell Overhead Squats (Each Arm)
Odd Minutes – 50′ Handstand Walk
3. “Cement Mixer”
7 Rounds, On the 3:00:
400 Meter Run
12 Toes to Bar
4. Odd Object Conditioning
AMRAP 8:
Ballslams
On the Minute – 3 Sandbag Cleans (150/100)
Brother Bros Barbell Club
Friday (Session Three)
A.
Every 2 minutes, for 8 minutes (4 sets):
Press in Receiving Position x 5 reps
Build over the course of the 4 sets.
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Clean Grip Overhead Squat x 5 reps
Build over the course of the 3 sets.
(Only build in weight if your mobility allows you to get into a comfortable position at the bottom. If flexibility is an issue, stick with an empty barbell & go as low as you can safely go.)
B.
Every 90 seconds, for 9 minutes (6 sets):
Power Snatch with a 2 second pause at knee x 1 rep
*Sets 1-2 @ 75% of 1-RM Power Snatch
*Sets 3-4 @ 80% of 1-RM Power Snatch
*Sets 5-6 @ 85% of 1-RM Power Snatch
C.
Every 2 minutes, for 20 minutes (10 sets):
Clean & Jerk
*Set 1 = 1 rep @ 70%
*Set 2 = 1 rep @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 90%
*Set 6 = 1 rep @ 75%
*Set 7 = 1 rep @ 85%
*Set 8 = 1 rep @ 90%
*Sets 9-10 = 1 rep @ 80%
D.
Every 2:30, for 12:30 (5 sets):
Back Squat
*Sets 1-3 = 2 reps @ 88-90%
*Sets 4-5 = 4 reps @ 80-83%
The goal is to aim for the top % listed but if you think you may miss on the next set, lower it to the bottom %.
Performance Power Train
Friday, July 20th, 2018
Jet Fuel:
5 mins of shuttle runs. (5yds, 10yds)
Start slow, work up in speed as time progresses. Give just enough rest in between attempts to recover enough to be explosive.
-mash
Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: Squat
7×2 @55%
4×1 @60%
Deadlift
7×1 @60%
GainCity:
4x
Backpack sled drag
*40yds down and back
*Drag the sled forward on the way there, drag the sled backwards on the way back.
25 Situps
Afterburner: https://youtu.be/
10x
Partners: 1 work, 1 rest. Alternate each round
1 MB Throw
4 burpee lat box jump over
Sprint and retreive the ball
