Warm Up: 7 Mins
PVC Stick Game
*Wall sits til finish if eliminated
Strength: 18 Mins
3 x 5 Snatch Balance or OHS (PVC or Barbell)
2 Min Rest Between Sets
Then 3 x 8 Snatch High Pulls
2 Min Rest Between Sets
*T-Spine and Calf Smash / Stretch During Rest
Metcon: 20 Min Cap
For Time:
800 M Run Buy In
50 DB Snatch (50/35)
40 Box Jumps (24/20)
30 DB Snatch
20 Box Jumps
800 M Run
Elite Competition Class
1. “Big Clean Complex”
6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
2. Odd-Object Sprint
For Time:
600 Meter Run
400 Meter Wreck Bag Carry (50/35)
200 Meter Kettlebell Farmers Carry (53’s/35’s)
400 Meter Wreck Bag Carry (50/35)
600 Meter Run
3. Aerobic Capacity
5-4-3-2-1:
Minutes on the Assault Bike
Rest Half the Time Between Sets
Brother Bros Barbell Club
Wednesday (Session Two)
A.
Every 90 seconds, for 6 minutes (4 sets):
Drop to Split x 5 reps
Build over the course of the 4 sets. The goal is to work on technique here, not maximal weight.
B.
In 18 minutes, build to a 1-RM Front Squat
Followed by…
Every 2:30, for 5 minutes (2 sets):
Front Squat x 4 reps @ 85%
C.
Every 2:30, for 15 minutes (6 sets):
Clean & Jerk
*Set 1 = 1 rep @ 70%
*Set 2 = 1 rep @ 75%
*Set 3 = 1 rep @ 80%
*Sets 4-6 = 1 rep @ 80-85%
D.
Three sets of:
DB Bench Press x 10 reps
Romanian Deadlift x 6 reps @ 80% of 1-RM Clean
Rest 60 seconds
Performance Power Train
TBD
