9/10/18

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Don’t forget to get your tickets to the Guns vs Hoses Boxing match this Saturday after Project Uplift and cheer on our own. Yu Matsui from the noon class will be representing the Guns and looking to get a repeat victory after last year! You can get tickets here: https://nocofop3.booktix.com/

Warm Up: 5 Mins
Flight Simulator – DU

Strength: 18 Mins
Warm Up Back Squats to First Working Weight (50% x 10, 60% x 5)
Back Squats – 5 sets of 10 on the 3:00
Go Lighter Than Usual. 9/11 workout tomorrow
*Mobility During Rest Time – Calf work for tomorrow

Metcon: 16 Mins
Rotating Tabata 20:10
Rower Pike Ups or V-Ups
Burpees
Sit Ups
Air Squats

Elite Competition Class

Snatch 
On the Minute x 11:
Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (60-63-66%)
Minute 4: Rest
Minutes 5-6-7: 2 Squat Snatches (70-73-76%)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Snatch (80-82-84%)

Snatch Tempo Pull
6 Sets of 1

71-74-77-80-80-80%. 3 seconds to just below knee, 3 seconds at knee, 3 seconds to mid-thigh, extend through.

Back Squat
3 Sets of 9 (64-68-72%)

Ring Muscle-ups
5 Sets of the Complex:
2 Strict Ring Muscle-ups + 3 Kipping Muscle-ups

Rest as needed between.

“E-Brake”
3 Rounds For Time:
400 Meter Run
20 Dumbbell Snatches (50/35)
20/15 Calorie Bike

Brother Bros Barbell Club

Monday (Session One)
A.
Every 90 seconds, for 4:30 (3 sets):
Snatch Press from Receiving x 5 reps

Build over the course of the three sets.

Followed by….

Every 90 seconds, for 6 minutes (4 sets):
Snatch Grip BTN Power Jerk + 1 Overhead Squat

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch

*Set 1 = 2 reps @ 70%
*Set 2 = 1 rep @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 90%
*Set 6 = 1 rep @ 95%
*Set 7 = 1 rep @ 98%+
*Sets 8-10 = 1 rep @ 101%+

The goal today is to find a 1-RM Snatch. Limit yourself to 3 misses.

C.
In 15 minutes, establish a 7 Rep Max Back Squat

Then, at the 17 minute mark begin…

Every 3:30, for 7 minutes (2 sets):
Back Squat x 7 reps @ 90-93% of 7-RM

D.
Two sets of:
Prone Bench Row x 10 reps
Glute Ham Raise x 6-8 reps
Rest 30 seconds

*Prone Bench Row – Laying face down on a bench with your arms starting straight, pull the bar up to touch the bench. Goal is to pull the bar UP to the bench explosively.

Performance Power Train

Monday, Sept 10th, 2018
Jet Fuel: 3x
10 Pushups
10 Jumping pullups OR Pullups
8 Shoulder Prehabs https://youtu.be/mv8uJ6c0SDI 

Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Tempo Bench
5×5 @ 55% *First 3 reps, 3 count down, fast up
5×3 @ 60% *First 2 reps, 3 count down, fast up
5×1 @ 65% *First rep, 3 count down, fast up
**All other reps FAST

GainCity:
Shoulder Press
3×10
Tbar Rows
4×10 Heavy
Bi’s n Tri’s
3xJacked
**Any type of bicep or tricep work you want, just get your GD (girth differential)
**Questions, ask coach!

**SInce last Monday was Labor Day and less than .002% of people did this workout, it is exactly the same this week.**
After Burner:
For Time:
Accumulate 30 strict Pullups
*Every break 20 situps
*No change this week. Be better

 

9/10/18 QuickFit

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WARM UP (5min)
MB Warm-Up

HIPS (6min)
6min AMRAP (for quality)
10 X-Band Walk (R/L)
Hip Hikers per side
10 Rotational Lunges per side

METCON (15min)
“Saved by the Medball”
3 Rounds max reps:
1min Burpees
1min Wall Balls
1min MB Cleans
1min MB Sit-Ups
1min KB Deadlift

9/8/18

Elite Competition Class

Front Squat
5 Reps @ 75%
4 Reps @ 80%
3 Reps @ 85%
2 Reps @ 90%
1 Rep @ 93-95%

Rope Climb + Front Squat
For Time:
1 Rope Climb, 2 Overhead Squats (185/135)
2 Rope Climbs, 4 Overhead Squats (185/135)
3 Rope Climbs, 6 Overhead Squats (185/135)
4 Rope Climbs, 8 Overhead Squats (185/135)
5 Rope Climbs, 10 Overhead Squats (185/135)

“Professor Chaos”
For Time:
45 Chest to Bar Pull-Ups
800 Meter Run
15 Power Snatches (155/105)
800 Meter Run
15 Power Snatches (155/105)
800 Meter Run
45 Chest to Bar Pull-Ups

Erg Bike
Not For Time:
20,000 Meter Bike

Performance Power Train

Friday, Sept 7th, 2018
Jet Fuel:
400m run
Toy soldiers
Inch worms
Lunge n twist
Duck walk
-mash

Major, Lift: Red: Deadlift
-then 2xAMRAP @80% of the days heaviest set
Wht/Blu: Speed/Volume Squat
Speed Squat:
5×3 @50%
-then
Volume squat:
3x1minute max reps @50%
*rest as needed between sets.

GainCity:
BB Good morning
3×15 heavy
Lateral Jumping Lunge https://youtu.be/G5a41Rnm8uA
3×10 (each)

Afterburner:
7min Sandbag run.
Not a typo run for 7mins with a sandbag on your shoulders

9/7/18

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Flying into the weekend. Well maybe rowing but its still Friday!

Warm Up: 5 Mins
5 Min Circuit for Quality
8 Good Mornings
8 Pendlay Rows
2 Jefferson Curls
8 Burpees

Strength: 18 Mins
5 x 1-8 Muscle ups or 10 Pull Ups on the 3:00
*Variations of MU are acceptable
Mobility during rest – Lats / Biceps

Metcon: 20 Mins
Teams of 2: 20 Min AMRAP
Athlete 1: Row 150/120 M
Athlete 2: Plank Hold
Athlete 3: Rest
*Rotate after athlete 1 finishes rowing

Elite Competition Class

Squat Clean
On the Minute x 3 – 3-Position Squat Clean (60%)
On the Minute x 3 – 2-Position Squat Clean (65%)
On the Minute x 6 – 1 Squat Clean (Climbing)

Pausing Split Jerk
6 Sets of 2
Pause for a full 1 second in dip, and catch.

Pausing Front Squat
6 Sets of 2
Pause for a full 3 seconds in bottom of squat.

“Boat Race”
3 Rounds For Time:
500 Meter Row
400 Meter Run
Rest 3 Minutes Between Rounds.

Brother Bros Barbell Club

Friday (Session Three)
A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Split Jerk Position x 5 reps

Build over the course of the 4 sets.

B.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk x 2 reps

*Sets 1-2 = @ 60%
*Sets 3-4 = @ 65%
*Sets 5-6 = @ 70%

C.
Every 2:30, for 10 minutes (4 sets):
Front Squat x 5 reps

*Sets 1-2 = @ 60%
*Sets 3-4 = @ 65%

D.
Three sets of:
Barbell Step Ups x 6 reps each leg
Rest 30 seconds
Behind The Neck Push Press x 8 reps
Rest x 30 seconds

(Box that you’re stepping on should be set so that your leg is at parallel. Goal is explosiveness, not max weight)

Performance Power Train

Thursday, Sept 6th, 2018
Jet Fuel:
Spend 3 mins jump roping
-then
2×20
Band Pull aparts
Band Shoulder Press
-Mash upper body

Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Spoto Press
Max 3
1xAMRAP @80%
*Compare to max 5 August 2nd.
**Spoto Bench press, the bar does NOT touch your chest. The bar is turned around about 2 inches above the chest.

GainCity:
-DB Bench Press
3×10 Heavy
-Inverted BB rows https://youtu.be/QB1VFrDdYOU
3×3 Alternating Grip to failure
*Start pronated grip x3 reps, switch to supinated grip x3 reps, then mix grip x3 reps, then alternate mix grip x3 reps. Repeat until failure.
*Position the barbell at a height that allows for at least 3 complete cycles.
-Tabata:
Curl+Press empty BB

Afterburner:
30 cal Assault bike
100 Double unders
20 Cal assault bike
75 Double unders
10 cal assault bike
50 Double unders

 

9/7/18 QuickFit

Warm Up – 5 Mins
3 Rounds:
10 Kip Swings
5 Banded Thruster
5 Burpees (w/o push up)

Hips – 6 Mins
6 Min Circuit for Quality
5 Front Foot Elevated Plate Squats (per side)
5 Eccentric Hamstring Curls
10 Glute Bridges (w/ band)

Metcon – 15 Mins
3 Rounds:
7 DB Thrusters
7 Pull-Ups
7 Burpees

Then 50/35 Cal Row

Then 3 Rounds:
7 DB Thrusters
7 Pull-Ups
7 Burpees

9/6/18

Image may contain: 6 people, including Val Cochrane, Cassandra Ungerman, Annie Campain and Marie Van Dyne, people smiling, people standing and outdoor

Hooligans getting weird at Tour de Fat. All the fruit. But no veggies?

Warm Up: 5 Mins
20 Air Squats (2 second pause)
200 M Run
50′ Samson Stretch
4 Over Unders / Side

Strength: 18 Mins
Warm Up Front Squats to First Working Weight (50% x 10, 60% x 5)
Front Squats – 5 sets of 10 on the 3:00
Build to ~75% of 1RM or heavier than 2 weeks ago
*Mobility During Rest Time – LAX smash quads, glutes and stretch

Metcon: 15 Mins
5 Rounds on the 3:00:
200 M Run
20 Air Squats (scale here if necessary for time)
10 T2B
*Aim for 1 Minute of rest on round 1, scale accordingly

Elite Competition Class

Gymnastics Conditioning
AMRAP 2: Strict Ring Muscle-ups
Rest 1 Minute
AMRAP 2: Kipping Ring Muscle-ups

Conditioning
AMRAP 20:
30 Overhead Squats (115/80)
30 Box Jump Overs
30 Toes to Bar
30 Calorie Row

Aerobic Capacity
On the 3:00 x 5:
12/9 Calorie Assault Bike
6 Burpee Pull-ups (6-10″+ jump)
12/9 Calorie Assault Bike

Performance Power Training

Wednesday, Sept 5th, 2018
Active Rest Day
7x
2 mins on any cardio machine
1 min burpees
-then…STRETCH!
-OR-
Humpday Pumpday
Squats n Pushups
Start with an empty Bar:
Perform 3 Squats and then add 20lbs. Repeat and add 20lbs. Continue until failure.
*After every set of Squats perform one set of 10 pushups, or max reps, whichever is LESS. i.e. DO NOT go over 10 pushups each round. If you only get 3, stop at 3.
*Rest between squat sets is time it takes to load bar and perform pushups. NO other rest allowed.
*Scale squat loading weight if needed to get at least 10 rounds.
*Scale pushups by elevating to get 10 on the first set.

9/6/18 QuickFit

Warm Up – 4 Mins
4 Min AMRAP:
6 Banded Rows
4 Air Squats
6 Anchor Point T2B

Shoulders – 6 Mins
6 Min Circuit for Quality
6 Banded Reverse Flies
6 Total DB Cuban Rotations (light)
6 Banded Victories

Metcon – 15 Mins
15 Min AMRAP
5 Ring Dips
7 Knees to Elbow
10 Goblet Squats

9/5/18

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Comp Class will now be starting at 6:45 p.m every night. Please sign up for classes and show up ready to work. This will be the only coach lead time for comp class.

Warm Up: 5 Mins
10 Barbell Power Snatch
10 Barbell OH Squats
1 Min Frog Stretch
400 M Run

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 T-Spine

Metcon: 14 Mins
4 Rounds of 2 Unbroken Sets:
1 Hang Power Snatch + 2 Power Snatch + 3 Squat Snatch + 3 OHS
*Rest 3 Minutes between sets

Elite Competition Class

Tempo Deadlift
7 Sets of 3
Regular pull off ground, 5 second negative.

*After each set, complete 25′ Handstand Obstacle Course

Conditioning
For Time:
200 Meter Run, 21 Deadlifts (245/165)
200 Meter Run, 18 Strict Handstand Push-ups
200 Meter Run, 15 Deadlifts (245/165)
200 Meter Run, 12 Strict Handstand Push-ups
200 Meter Run, 9 Deadlifts (245/165)
200 Meter Run, 6 Strict Handstand Push-ups

Odd-Object Conditioning
Not For Time:
400 Meter Sled Drag (Backwards Walk)
400 Meter Sled Pull (Forward Walk)

Midline
Not For Time:
30 Weighted Sit-ups
40 GHD
50 Sit-Ups
Rest 2 Minutes
30 Weighted Hip Extensions
40 Empty Barbell Good Mornings
50 Hip Extensions

Brother Bros Barbell Club

Wednesday (Session Two)
A.
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Power Clean + Power Jerk x 1 rep

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

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

B.
Every 90 seconds, for 12 minutes (8 sets):
Split Jerk x 1 rep
*Sets 1-4 = 1 rep @ 65-70%
*Sets 5-8 = 1 rep @ 70-75%

C.
Every 2:30, for 10 minutes (4 sets):
Deadlift x 5 reps @ 60%

D.
One Set Tabata of:
V-Ups:
20 seconds on
10 seconds off
For a total of 8 rounds

*Note: This entire section should take you 4 minutes to complete

Performance Power Train

Tuesday, Sept 4th, 2018
Jet Fuel:
-3 min, fighter warmup:
run, bike, row, burpee, etc. anything that gets the heart rate up. This is NOT stretching time.
-KB single leg DL
2×5 each (lightweight)
*Controlled movement, as competency allows, focus on fast hip on the way back up.
-Cossack Squat https://youtu.be/Sza-kx6ekjQ
2×5 each
-mash

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Deficit Deadlift (-3inches)
Max 2
1xMax Reps @70%
*Compare to Max4, August 6th

GainCity:
-Superset 4x:
DB Stepups Heavy
5 (each)
Box Jump
10
*Perform 5 DB stepups each leg, then move directly to box jumps
**Keep step up height at 90 degrees or less i.e. box height should not be so high that knees go past hips when stepping. Avoid a gross pelvic tilt. For shorter athletes, this means they will need to stack plates instead of using a box.
**Box jump height may be taller than stepup height if desired. Use two boxes if necessary, but focus on extending the hips and jumping tall. Don’t make the box so high that it becomes a tuck jump.
-Sled Drag
3x50m Heavy

Afterburner:
5 min AMRAP:
5 Ball Slams
10 Slam Ball Thruster
**Remember team, in order for a 5 minute or less workout to be effective, the work intensity must be very aggressive. If there is any juice left in the tank, it was done wrong.

9/5/18 QuickFit

Warm Up – 5 Mins
2 Rounds:
200m Run
8 light Russian KBS
:30 sec Plank

Row Intervals – 8 Mins
6 Rounds Rowling Game
Row 100m and get as close to 100m as you can. Every meter under or over, do that many burpees

Metcon – 14 Min Caps
4RFT:
20 Russian KB Swings
20 Abmat Sit-Ups
200m Run

 

9/4/18

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Congrats to the Smith’s and their team for taking 3rd in a 50 MILE RUCK last weekend!

Warm Up: 5 Mins
2 Rounds
150 M Row
10 Barbell Thrusters
10 PVC Pass Throughs

Strength: 18 Mins
5 x 10 Strict Press on the 3:00
Build to heavier than 2 weeks ago
Mobility during rest – Triceps / Posterior Shoulder

Metcon: 12 Mins
12 Min AMRAP
10 (5/side) Single Arm DB Hang C&J (50/35)
10 (5/side) Jumping Lunges
5 HSPU
25 DU

Shoulder Stretch to finish

Elite Competition Class

Snatch
Alternating On the Minute x 12 (6 Rounds):
Even Minutes – 50 Double Unders
Odd Minutes – 3-Position Squat Snatch

Tempo Back Squat
6 Sets of 2
Climbing to a moderate load. 5 second negative, 1 second pause in bottom.

Conditioning
3 Rounds For Time:
60 Air Squats
21/15 Calorie Assault Bike
10 Hang Power Cleans (205/145)

Recovery Bike
3 Rounds:
5:00 Light Pace
3:00 Moderate Pace

No rest between. 24 minutes straight.

Brother Bros Barbell Club

Monday (Session One)
A.
Every 90 seconds, for 7:30 (5 sets):
Snatch Balance x 2 reps

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

B.
Every minute, on the minute, for 10 minutes (10 sets):
Snatch

*Sets 1-5 = 1 rep @ 65-70%
*Sets 6-10 = 1 rep @ 70-75%

C.
Every 3 minutes, for 12 minutes (4 sets):
Back Squat
*Sets 1-2 = 10 reps @ 55%
*Sets 3-4 = 10 reps @ 60%

D.
Two sets of:
Single Arm DB or KB Row x 8 reps
Glute Ham Raise x 7 reps
Rest 60 seconds

Performance Power Train

Monday, Sept 3rd, 2018
Jet Fuel: 3x
10 Pushups
10 Jumping pullups OR Pullups
8 Shoulder Prehabs https://youtu.be/mv8uJ6c0SDI

Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Tempo Bench
5×5 @ 50% *First 3 reps, 3 count down, fast up
5×3 @ 55% *First 2 reps, 3 count down, fast up
5×1 @ 60% *First rep, 3 count down, fast up
**All other reps FAST

GainCity:
Shoulder Press
3×10
Tbar Rows
4×10 Heavy
Bi’s n Tri’s
3xJacked
**Any type of bicep or tricep work you want, just get your GD (girth differential)
**Questions, ask coach!

After Burner:
For Time:
Accumulate 30 strict Pullups
*Every break 20 situps