Hey hooligans, we are still planning on doing the BBQ / picnic at city park this Saturday but the weather may not be in our favor. If it takes a turn then we may move it to the gym. We’ll keep everyone posted the day of. We’ll be providing some burgers, buns, and water. Let us know on the FB event page what everyone is planning to bring
Warm Up: 6 Mins
2 Rounds
250 M Row
5 KB Jefferson Curls
10 KB SDLHP
5 Burpees
Strength: 20 Mins
Coach Led Technique for Panda Pulls
3×6 Snatch Panda Pulls w/ 1 sec pause @ lift off (or high pulls)
*Drop bar between each rep
3×8 Snatch Grip Olympic Deadlift
1 Min Rest Between Each Movement
Metcon: 14 Min Cap
For Time:
5 Power Snatch (95/65)
1-10 Lateral Bar Over Burpees (increase by 1 rep each round-1,2,3…. until 10)
Elite Competition Class
1. Air Runner Conditioning
5 Rounds:
20 Calorie Easy Pace, 15 Calorie Sprint
Rest 1:30 Between Efforts.
2. Snatch Technique
3 Sets of 4: Overhead Squats
3 Sets of 3: Snatch Drop
3 Sets of 2: Snatch Balance
3. Hang Squat Snatch
Build to a Heavy Single
4. ”Fire Storm”
For Time:
3 Rounds:
7 Squat Snatches (95/65)
7 Chest to Bar Pull-ups
7 Box Jumps Overs (24/20)
50/35 Calorie Row
3 Rounds:
7 Squat Snatches (95/65)
7 Chest to Bar Pull-ups
7 Box Jumps Overs (24/20)
50/35 Calorie Row
3 Rounds:
7 Squat Snatches (95/65)
7 Chest to Bar Pull-ups
7 Box Jumps Overs (24/20)
5. Midline
L-Sit: 2 Max Effort Holds
Planks: 3 Sets of 30 Seconds (Front, Left, Right)
Brother Bros Barbell Club
Wednesday (Session Two)
A.
Every 2 minutes, for 6 minutes (3 sets):
Press in Receiving x 5 reps
Followed by…
Every minute, on the minute, for 8 minutes (8 sets):
Snatch Balance x 2 reps
Build over the course of the 8 sets.
B.
Every minute, on the minute, for 10 minutes (10 sets):
Snatch x 1 rep @ 82.5%
The goal today is consistency! #1 goal should be to go 10/10 on your lifts.
C.
Every minute, on the minute, for 10 minutes (10 sets):
Power Clean + Power Jerk x 1 rep
*Sets 1-3 @ 75% of 1-RM Power Clean + Power Jerk
*Sets 4-6 @ 80% of 1-RM Power Clean + Power Jerk
*Sets 7-8 @ 85% of 1-RM Power Clean + Power Jerk
*Sets 9-10 @ 90% of 1-RM Power Clean + Power Jerk
D.
In 18 minutes, build to a 1-RM Deadlift
Performance Power Train
Wednesday, July 25th, 2018
Active Rest Day
4x
Assault bike 4 minutes @55-65 rpms
1 min situps
-then…STRETCH!
-OR-
10 Rounds
Max reps Double KB Swings
Max reps Bench Press @bodyweight
*rest 2 minutes between rounds
-then
5x
8 weighted dips
20 bandy curls
5x
8 chinnups
20 bandy pushdowns
