Barbell Club 3/27/2020Warm-upCoaches Choice10-15 minutes coaches choiceWeightlifting1 squat clean 2 front squats (Every 2 Minutes for 20 Minutes 1 Complex )Every 2 minutes for 20 minutes complete 1 Squat Clean + 2 Front Squats Start at 65% of 1RM clean and build in weight.Accessory WorkZ Press (3x10)
Barbell Club 3/25/2020Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingSumo Deadlift (Build to Heavy Triple )Sumo Deadlift High Pull (Build to Heavy 5 rep )Single Arm High Pull (Build To Heavy 10 Rep)10 reps per arm Accessory WorkStrict Pullups (5x5 )Add weight if necessary
Barbell Club 3/24/2020Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingHang Power Clean (Heavy Double )15 mins to find heavy double Power Clean (3x2)10 minutes to perform 3x2 @ 90% of today's hang power cleanAccessory WorkBottom of Squat Hold (Accumulate 5 min)Hold the bottom of the squat while in a racked position (front, back, or overhead). Make sure you are always holding an active position!! (no bottoming out, constant core engagement and tall chest) Every Second Held is 1- repUse PVC or Barbell in FRONT RACK position
Barbell ClubWarm-upCoaches Choice10-15 minutes coaches choiceSkillSupersetOverhead walking lunges (4x8 Per Leg )Overhead banded kettlebell walk (4x50ft )Start from a rack with two kettlebells looped onto bar at each end with rubber bands. Walk a distance with bar overhead.SkillKettlebell swing (150 Russian Swings) As Few Sets As Possible Choose a weight for sets of 30-50 minimum Accessory WorkSuperset Grip Tolerance (AMRAP - Reps)5 Rounds 20s Dead Hang 40s Dumbbell Hold 50/35 No rest between reps/rounds 1s=1 rep
Barbell Club 3/20/20Warm-upCoaches Choice10-15 minutes coaches choiceSupersetBench Press (5x10)Handstand Hold (5x1 min )1 second = 1 repWeightliftingSuperset Single Arm Bent Over Row (5x6 per side )Build to a heavy set of the day 15 Cal Row After Focus on driving elbows back and outside.
Barbell Club 3/19/2020Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingTop Down Deadlift (Heavy Triple )Pull off a rack and control the eccentric, light touch and directly back into the concentric motion Weightliftingsled drag (Weight)Work up to a heavy 50 Meter sled drag Accessory WorkPlank (Accumulate 5 minutes in a plank)1s = 1 rep
Barbell Club 3/18/2020Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingSuperset Box Squat, Glute Bridge Hold, Side Plank Box squat (6x5)Build to Heavy Set of the Day Glute bridges (6x30s Hold)Side Plank (6x30s Per Side )Starting on your side. Place nearest elbow and forearm on the ground. Engage your core and squeeze your glutes to push your hips forward and off the ground. Support your body weight only on your elbow/forearm and feet (scaled: knees). Just like a traditional plank, your core should be constantly engaged and you don't want your hips to sag
Barbell Club 3/17/2020Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingSplit Jerk (E90 for 30 Min )Every 90s for 30 Min 1 Split Jerk Build to Heavy Set of the Day Accessory Work3RFQ 10 Bottoms Up KB Press 20s Hold 5 Pushup Negative 5 Pull Up Negative 3 Rounds for Quality 10 Bottoms up KB Press 20s Bottoms Up KB Hold 5 Push Up Negatives 4s Descent 5 Pull Up Negatives 4s Descent Pick a challenging weight that you can do unbroken every round.
Barbell Club 3/16/2020Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingProgressive Pause Snatch Complex (6x1+1+1+1)1 Power Snatch w/ 1s pause off the floor 1 Overhead Squat with 3s Pause at the bottom 1 Squat Snatch w/ a pause off the floor 1 Power Snatch, 1 Overhead Squat, 1 Squat Snatch is ONE complex. 6 Complex starting at 60% Progressive WeightliftingSnatch High Pull (3x3)3x3 @ 120%