Welcome back to your weekly dose of Monday, FUNday! You gonna breathe today hahahahaha

Warm Up / Strength:
0:00-7:00
10 / Side Leg Kicks Forward & Lateral
1:30 Hip and Ankle Opener
1:30 T-Spine Roll
10 Sotts Press (PVC or barbell)
10 Power Snatch

7:00 – 12:00: Technique
Snatch Balance (click for video)

12:00 – 18:00
3 x 5 Snatch Balance (Build up to 80% – from rack)

0:00-8:00 – Snatch Complex – 6 Sets on the 1:30 (0:00, 1:30, 3:00, 4:30, 6:00, 7:30)
Snatch Pull (video) + Squat Snatch + OHS
OR Snatch Pull + 3 Hang Power Snatch

Metcon: 13 Min Cap
20-14-8
Alternating DB Snatch (50/35)
Thruster (95/65)
Bike / Row / Ski for Cals

Elite Competition Class

TBA

Brother Bros Barbell Club 

Session One
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press In Clean (Sots Press) x 5 reps

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

B.
Every 90 seconds, for 15 minutes (10 sets):
Clean & Jerk x 1 rep @ 85%

C.
Every 3 minutes, for 18 minutes (6 sets):
Enderton Front Squat Complex x 1 rep

*Set 1 = @ 93-95% of 1-RM Enderton Front Squat Complex
*Sets 2-3 = @ 90% of 1-RM Enderton Front Squat Complex
*Sets 4-5 = @ 85% of 1-RM Enderton Front Squat Complex
*Set 6 = @ 80% of 1-RM Enderton Front Squat Complex

*Note: If you do not know your 1-RM in this complex, establish a 1-RM today instead of doing these sets.

(Take the bar out of the rack. The Enderton Front Squat complex consists of 3 reps in total: 1st rep = 3 second pause at the bottom, 2nd rep = double bounce, 3rd rep = regular front squat. These 3 reps = 1 rep of the complex)

D.
In 15 minutes, establish a 8-RM Push Press

Performance Power Training

Week 2, Pumps on pumps

-Anyone following the 4 day routine should not do “humpday pumpday”. They should do the active rest. Whether they do the Sabado Gigante (which is the same programming as humpday pumpday) is case by case depending how they feel from the week’s worth of work. Don’t over do it. The Sabado Gigante often overlaps things done during the week. When in doubt, push or drag sleds and do some curls.

-Afterburners: These are optional conditioning pieces of the programming. Whether a person completes this is dependent on their goals and calorie intake. If actual sustained strength and mass is the goal, the afterburners should not be done. At least not without increased calorie count to accommodate the extra effort. That being said, some sustained sweat should happen at least once a week. THat is the active rest on Wednesday.

Additionally, some of the movements in the Afterburners are not found in the GainCity accessory work. If a person wants to get those movements in for accessory but doesnt want to overdo the sweats, just take the movements and rep counts out of the afterburner and do them like regular sets/reps.

Monday, July 15th, DE UPPER:
Jet Fuel:
3x
:30 Stations
Bandy Row https://youtu.be/ERRurimmLg4
Burpee
Bike
-stretch

Major Lift : Red: Bench Press
Wht/Blu: Speedy bench vs  bands https://youtu.be/GYf9u7IXebw
5×5 @55%
5×3 @60%

GainCity:
Incline DB Seal Rows https://youtu.be/okRsB5f1Cuc
4xMax

Incline DB Bench Press
4xMax (get around 15 but go to failure)

Pushups
3xMax (scale to get at least 15 but go to failure)

Slingshot Pushups *if you dont have a slingshot, wrap a band around your elbows
2xMax 

BB Curls
3×15

DB Overhead Extensions
3×15

Afterburner:
100 Empty Barbell Shoulder Press
* Every break, 10 cal Assault Bike