On September 15th we have approximately 40 athletes competing at Project Uplift at Whole Foods! Following the day of competition, join us in supporting the Fort Collins Benevolent Fund for the second annual Guns & Hoses Boxing match. This is a nonprofit event to support first responders in a similar way as our Barbells & Badges competition earlier this year. Police vs. Firefighters in some friendly competition and one of our new noon time athletes, Yu Matsui, will be representing the FCPD after winning his match last year! For more information and tickets go to https://www.facebook.com/events/573879776363922/

Warm Up: 5 Mins
2 Rounds
15 Russian KBS
5 KB Jefferson Curls
25 Jump Ropes

Strength: 20 Mins

5 Minutes to warm up. Get with coach for technique review

5 x 10 on the 3:00
0:00 & 3:00 Snatch High Pulls (Focus on Timing and hitting extension)
6:00, 9:00, & 12:00 Power Snatch
*Keep all sets unbroken and increase weight as necessary. OR focus on technique

Mobility on rest. Roll traps and Calfs

Metcon: 15 Mins
4 Round EMOM:
Min 1: 20 DB Snatch (50/35)
Min 2: Max DU / Singles
Min 3: 20 Russian KBS (53/35)
Min 4: Rest

Elite Competition Class

Handstand Walk O-Course
Spend 15 Minutes Navigating Obstacles

Squat Clean Thruster Ladder
For Time:
10 Reps @ 155/105
8 Reps @ 185/135
6 Reps @ 205/145
4 Reps @ 225/155
2 Reps @ 245/165

“Flash Flood”
2 Rounds For Time:
400 Meter Run
21 Thrusters (115/80)

Gymnastic Conditioning
5 x 3:00 Windows:
25/18 Calorie Row
15 GHD Sit-Ups
Max Strict Ring Muscle-Ups

Assault Bike Conditioning
3 Rounds:
3 Minutes Easy
2 Minutes Moderate
1 Minute Fast

Rest 1 Minute Between Rounds

Brother Bros Barbell Club

Wednesday (Session Two)
A.
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Power Snatch x 2 reps

*Sets 1-3 = 2 reps @ 75% of 1-RM Power Snatch
*Sets 4-6 = 2 reps @ 80% of 1-RM Power Snatch

This video shows a Full Snatch, but, it will give you an idea of the timing of the slow pull.

B.
Every 2:30, for 15 minutes (6 sets):
Behind The Neck Split Jerk + Split Jerk

*Sets 1-3 = 2 reps @ 75% of 1-RM Split Jerk
*Sets 4-6 = 1 rep @ 85% of 1-RM Split Jerk

C.
In 12 minutes build to:
Deadlift – 2 reps @ 85% of 1-RM Deadlift

Immediately followed by…

Every 90 seconds, for 7:30 (5 sets):
Speed Deadlift x 2 reps @ 75%

Speed deadlift just means that you are trying to move the bar as fast as possible on every repetition. Proper form & creating as much acceleration on the bar as possible is the goal.

D.
Three sets of:
Hip Extension on GHD Machine x 10 reps
L-Sit x 20 seconds
Rest 60 seconds

*Place a barbell or plate on your back if possible for the Hip Extension.

Performance Power Train

Wednesday, August 29th, 2018
Active Rest Day
Assault bike 45mins, 50rpms
-then…STRETCH!
-OR-
Humpday Pumpday
Bench Press n’ Burpees
*Accumulate 50 bench press @bw
*Every minute perform 5 burpees, then use the remainder of the minute to get as many reps bench done before the next minute. Repeat until 50 reps bench complete.