Guess who is coming back to represent DNR at Project Uplift this weekend?! Can’t wait to see you Syd!

Warm Up: 5 Mins
30 Second BB RDL
30 Second BB Power Cleans
200 M Run
1 Min / Side Couch Stretch

Strength: 18 Mins

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

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

Mobility on rest. Roll traps / Calfs / Hip Flexors (all could use work after yesterday)

Metcon: 18 Mins
5 Rounds of 2 Min AMRAP
5 Power Cleans (185/135)
10 Deadlifts (185/135)

Then M.E Ring MU / Dips *record this # each round

Rest 2 Mins between rounds

Elite Competition Class

Deadlift
3×3 @ 80%
3×2 @ 85%
3×1 @ 90%

Rest as needed between sets.

“Dead Meat”
For Time:
1 Mile Run, 100 Double Unders, 21 Deadlifts (245/165)
800 Meter Run, 100 Double Unders, 15 Deadlifts (315/225)
400 Meter Run, 100 Double Unders, 9 Deadlifts (385/270)

Midline Conditioning
3 Rounds, Not for Time:
30 Calorie Ski Erg
30 Seconds D-Ball Hold (150/100)
100 Meter Shouldered Walk with D-Ball (150/100)*

*Change shoulders after 50 Meters.

Body Armor
3×10 Single Arm Dumbbell Bench Press (Each Side)
3×10 Single Arm Dumbbell Overhead Press (Each Side)

After each set, complete 15 GHD Sit-ups

Brother Bros Barbell Club

Wednesday (Session Two)
A.
Every 2 minutes, for 12 minutes (6 sets):
Power Snatch with a 2 second pause just below knee

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

B.
In 17 minutes, establish a 1 Rep Max Split Jerk

C.
In 17 minutes, build to a 3 Rep Max Deadlift

D.
Three sets of:
Hip Extension on GHD Machine x 8 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, Sept 12th, 2018
Active Rest Day
30mins on any machine or run
-then…STRETCH!
-OR-
Humpday Pumpday
Sept 11th Commemoration:
2001m Row/Run
11 Deadlift
11 Chest 2 Bar Pullups
11 Power Clean
11 Ring Pushups
11 Front Squat
11 Box Jump 30”
11 Shoulder 2 Overhead
11 Lateral Burpee over Barbell
11 Back Squat
2001m Row/Run
**All Barbell movements loaded with Bodyweight**
**I know this workout is outside the realm of our normal prescribed work with 2.5 miles worth of running or rowing and will be really uncomfortable, but 9/11 was really uncomfortable. Scale as needed.**