Reserve the date 12/8/18 

In-house Olympic Lifting Meet.

This will be a fun and friendly meet following our 12 week Olympic strength cycle. Giving everyone a chance to go after that new PR and see those gains in action! 

Freedom WOD Class

Warm Up: 5 mins
3 rounds Unloaded barbell or PVC
6 Snatch complex  (snatch DL + Hang Power Snatch + OHS + Snatch Balance)
100 m Run

Strength:
6 Mins
Snatch (this is ran as a group with the coaching leading the count)
3×5 at 50, 55 & 60% With a 3 sec pause at the top of the “Lift off” or right above the knees

10 Mins
Back Squat (mobility between sets)
3×5 at 50% With a 7 sec pause in the bottom position of each rep

Metcon:  Mins
150 Double Unders
Then
4 Rounds
20 DB Snatch 50/35
20 Alternating Goblet DB Lunge 50/35
Then
150 Double Unders

Elite Competition Class 

Snatch
On the Minute x 14:
Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (64-67-70%)
Minute 4: Rest
Minutes 5-6-7: 2 Squat Snatches (74-77-80%)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Snatch (84-86-88%)
Minutes 12-13-14: 1 Squat Snatch (84-86-88%)

Snatch Tempo Pull 
6×1 (77-80-83-86-86-86)
3 seconds to just below knee, 3 seconds at knee, 3 seconds to mid-thigh, extend through.

Back Squat 
3×9 (70-74-78%)

“Wasabi”
For Time:
5 Laps (1,000 Meter Run)
40 Chest to Bar Pull-Ups
30 Front Squats (155/105)
20 Barbell Facing Burpees

Conditioning
4 Rounds For Time:
50 Double Unders
25/20 Calorie Ski Erg
8 Bar Muscle-ups

Brother Bros Barbell Club

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

Followed by….

Every 2 minutes, for 6 minutes (3 sets):
Snatch Push Press + Overhead Squat + Snatch Balance

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

B.
Every 90 seconds, for 6 minutes (4 sets):
Snatch with a 2 second pause just below knee

*Sets 1-2 = 1 rep @ 80% of 1-RM Snatch
*Sets 3-4 = 1 rep @ 85% of 1-RM Snatch

At the 7 minute mark…

Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 90% of 1-RM Snatch

C.
In 15 minutes, establish a 4-RM Back Squat

Rest 3 minutes, then begin:

Every 3 minutes, for 9 minutes (3 sets):
Back Squat x 4 reps @ 90-95% of 4RM weight

D.
Three sets of:
Single Arm DB or KB Row x 8 reps
Glute Ham Raise x 6-8 reps
Rest 60 seconds

Performance Power Train

Monday, Sept 24th, 2018
Jet Fuel:
Front/back/lateral Plank walks https://youtu.be/4lBhdUUjQ4M
Deadbugs https://youtu.be/PEb49eN5uDU
2×8 Shoulder Prehabs https://youtu.be/mv8uJ6c0SDI

Major, Lift: Red: Bench Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Jesse Burdick’s DB Fist Fight!
5xMax Reps DB Bench Press
-No less than 15 reps on the first set
2xMax Reps DB Bench Press
@50% of previous weight. Get at least 25 reps
**Use same weight as last week. Goal is one more rep per set**

GainCity:
BB Drag Rows https://youtu.be/SUrcyZIGEqE
4×15
Med Ball SItups
100
Incline Rear Delt Flies/Tris https://youtu.be/sToi8Pp31Gc
4×20
MC Hammer Curls
4xJacked

Afterburner:
Using the same weight as last week-
For Time:
30 Power Cleans
60 Push Press
**Must be completed in order.

Only 364 More Days Until Beach Season!

Warm Up: 5 Mins
MB Hot Potato – Penalty is 5 V-Ups

Core Strength: 9 Mins
6 Round Rotating Tabata (:20/:10)
Flutter Kicks
Super Man Holds
Spiderman Crunches

Mobility: 6 Mins
Lax Roll or Barbell Smash Quads 2 Mins / Side
Ab Stretch 90 Seconds

Metcon: 15 Min Cap
5 Rounds:
15 MB Cleans
30 Total MB Russian Twists
15 Box Jump Overs

Elite Competition Class

Squat Clean
Minutes 1-2-3: 3 Squat Cleans (62-65-68)
Minute 4: Rest
Minute 5-6-7: 2 Squat Cleans (72-75-78)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Clean (82-84-86)
Minutes 12-13-14: 1 Squat Clean (82-84-86)

Front Squat
2×4 @ 73%
2×3 @ 78%
2×2 @ 83%

“Overtime”
For Time:
21 Calorie Air Runner, 21 Power Snatches
21 Calorie Air Runner, 21 Overhead Squats
15 Calorie Air Runner, 15 Power Snatches
15 Calorie Air Runner, 15 Overhead Squats
9 Calorie Air Runner, 9 Power Snatches
9 Calorie Air Runner, 9 Overhead Squats

Barbell: (115/80)

Body Armor
3×12 – Dumbbell Bench Press
3×10 – Weighted Alternating Pistols
3×8 – Weighted Strict Ring Dips
3×6 – Weighted Pull-ups

Brother Bros Barbell Club

Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Jump & Land Drill x 40 seconds

Using your own bodyweight, jump & land into your split jerk position. Take you time & feel / warmup this position.

Immediately followed by…

Every 2 minutes for 6 minutes (3 sets):
Push Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

B.
Every 3 minutes, for 12 minutes (4 sets):
2 Cleans + 2 Front Squats + 1 Jerk

*Sets 1-2 = 1 rep @ 70% of 1-RM Clean & Jerk
*Sets 3-4 = 1 rep @ 75% of 1-RM Clean & Jerk

(Perform a clean, drop the bar, perform another clean, followed by 2 front squats & 1 jerk)

At the 13 minute mark. . .

Every 2 minutes, for 6 minutes (3 sets):
Clean & Jerk x 1 rep @ 80-85% of 1-RM Clean & Jerk

C.
In 15 minutes, establish a 2 Rep Max Front Squat

D.
Three sets of:
Barbell Step Ups x 6 reps each leg
Rest 30 seconds
Behind The Neck Push Press x 6 reps
Rest 60 minutes

(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

Friday, Sept 21th, 2018
Jet Fuel:
500m Row
20 Walking reverse lunges
-Leg swings
-Straight leg DB Good morning
(3 count down, 5 count hold)
3×5 -This is for a loaded hamstring/back stretch.
-mash

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

GainCity:
-Sumo Goblet Squat
100
-CSR (seal row)
4×12 heavy

Afterburner:
10 min EMOM, alternating:
20 Cal Row
40m Backpack Sled RUN, heavy
**Backpack sled may be subbed with 30 seconds, banded run in place**

Congrats Alli, TJ, Marie & Aleks for your 1st place win at Project Uplift! Thanks for representing the Hooligan Nation!

Warm Up: 5 Mins
10 Hand Release Push Ups
10 Ring Rows
2 Mins of DU or Practice
20 Banded Lat Press Downs

Strength: 18 Mins
5 Sets On the 3:00
1-8 Muscle Ups or 10 Pull Ups
*Lax Roll Lats / Chest During Rest or Banded Shoulder Stretches

Metcon: 18 Mins
18 Min Partner AMRAP
5 Bench Press (155/105 – Scale to remain unbroken)
8 C2B Pull Ups – Scale to Jumping C2B or Ring Rows
20 DU

1 Athlete must complete a full round while their partner rests then alternate

Elite Competition Class

“Adderall”
0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800 Meter Run, Max Power Snatch (115/80)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400 Meter Run, Max Thrusters (95/65)

Midline Conditioning
4 Rounds, Each for Time:
15/12 Calorie Assault Bike
21 GHD Sit-ups
100′ Bear Crawl
50′ Handstand Walk

Rest 1:30 between rounds

Odd-Object Conditioning
3 Rounds:
50 Meter Heavy Yoke Carry
100 Meter Heavy Sled Push
150 Meter Front Rack Double Kettlebell Carry

Not for time, but moving with a purpose. Rest as needed between.

Performance Power Train

Thursday, Sept 20th, 2018
Jet Fuel:
-2 mins: Assault bike arms only or Ski Erg
-DB Iron Cross Walk
4x 10m→ 10m←
-Weighted Pushups
3×5
-Mash upper body

Major, Lift: Red: Shoulder Press
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blu: Power Jerk
Max 1
*Compare to August 30th

GainCity:
-Floor Press
4×5 Heavy
-Pullups Superset
3x
Max Reps Strict → Max Reps kipping **Perform as many strict pullups as possible, drop from the bar, then immediately get back on the bar and perform max reps kipping pullups**
**Scale by combining a harder pulling scale with an easier one i.e. Max banded then max ring rows, or max horizontal ring row then max scaled ring row, or Max jumping pullups with negative in 20 seconds then max ring rows, etc.

-Bandy Curls/Pushdowns
100 each

Afterburner:
20-16-12-8
DB Snatch (70)
Burpees Over DB

Warm Up: 5 Mins
PVC Shoulder Warm Up
Then: 10 PVC Power Snatch + 10 OHS

Snatch the Treasure: 18 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 / Quads

Metcon: 15 Mins
3 Round Tabata – 45/15
Swab the deck Burpees
Chasing the Booty (10 M Shuttle Run)
Walk yer Plank (Walk from hands to forearms)
Row yer Boat (Row for M)
Treasure Chest Walk (Walking Lunges w/ 45/35 plate at chest)

Elite Competition Class

Barbell Cycling
On the 0:00 – 12 Unbroken Squat Clean Thrusters
On the 5:00 – 9 Unbroken Squat Clean Thrusters
On the 10:00 – 6 Unbroken Squat Clean Thrusters

Same load across.

Deadlift
3×3 @ 82%
3×2 @ 87%
3×1 @ 92%
Rest as needed between sets.

Conditioning
For Time:
100 Wallballs (30/20)

*Every Break: 3 Burpee Box Jump Overs (30/24)

Odd-Object Conditioning
For Time:
15-12-9-6-3:
Row for Calories
Toes to Bar

Directly into…

400 Meter Prowler Push (3/4 Bodyweight Sled)

Recovery Bike
40 Minute Effort

Brother Bros Barbell Club

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

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

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

*Sets 1-2 = 1 rep @ 80% of 1-RM Split Jerk
*Sets 3-4 = 1 rep @ 85% of 1-RM Split Jerk
*Sets 5-6 = 1 rep @ 90% of 1-RM Split Jerk

C.
Every 90 seconds, for 9 minutes (6 sets):
Deadlift x 1 rep @ your 3-RM weight

*Note: If you do not know your 3-RM Deadlift, establish that today instead of doing these sets.

D.
Three sets of:
Hip Extension on GHD Machine x 8 reps
Hanging Leg Raises x 10 reps
Rest 60 seconds

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

Performance Power Train

Wednesday, Sept 19th, 2018
Active Rest Day
5x
Jog 2 minutes
Walk 2 mins
Finish with accumulate 3 minutes plank
-then…STRETCH!
-OR-
Humpday Pumpday
5 Rounds:
Max Reps Bench Press @185
5 Rope Climb
20m Prowler Push @Bodyweight
*Scale Bench Press weight so 15-20 reps is doable on the first set.
*Scale each rope climb to 3 Pullups and 3 knees to elbows

Warm Up: 5 Mins
250 M Row
10 Hang Strict Knee Above Waist Raises
200 M Run
10 Sit Ups
10 Unloaded Barbell Squats w/ Pause

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
*Calf & Hip Flexor Mobility During Rest

Metcon: 20 Min Cap
8 Rounds For Time:
10 T2B
200 M Run

Elite Competition Class

Assault Bike Conditioning
3 Rounds:
Minute 1: 18/14 Calorie Bike
Minute 2: 15/12 Calorie Bike
Minute 3: 12/9 Calorie Bike
Minute 4: Rest

“Under Fire”
4 Rounds:
400 Meter Run
15 Sumo Deadlift High Pulls (115/80)
9 Burpee Box Jump Overs (24/20)

Midline
For Time:
50 Heavy Rope Double Unders, 25′ HSW, 50 GHD, 25′ HSW
40 Heavy Rope Double Unders, 25′ HSW, 40 GHD, 25′ HSW
30 Heavy Rope Double Unders, 25′ HSW, 30 GHD, 25′ HSW
20 Heavy Rope Double Unders, 25′ HSW, 20 GHD, 25′ HSW
10 Heavy Rope Double Unders, 25′ HSW, 10 GHD, 25′ HSW

Rest 2 Minutes

1 Set Max Effort D-Ball Hold (150/100)

Body Armor
3 x Max Effort Weight Vest Strict Handstand Push-ups (20/14)
3 x Max Effort Weight Vest Strict Ring Dips (20/14)
1 x Max Effort Strict Handstand Push-ups (No Weight Vest)
1 x Max Effort Strict Ring Dips (No Weight Vest)

Performance Power Train

Tuesday, Sept 18th, 2018
Jet Fuel:
2x
10 Cal Bike
10 Air Squats
10 Superman (2 count hold)
–
Hip/Hamstring mobility:
Using the edges of boxes, have people sit on the edge and mash their hamstrings. Then switch to a pigeon stretch on the box
-mash

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Future Deadlifts
Max 1
1xAMRAP @80%
**Using the rig and j-hooks, setup bands in the reverse so they make the weight feel lighter instead of heavier. Reference the photo**

GainCity:
-Superset
4x
20 DB Walking Lunges (10 each)
10 Broad Jumps
—
-GHR
3×10

Afterburner:
For Time:
5 Rounds
20 Air Squats
10 Cal Bike