Barbell Club 11/20/19Warm-upCoaches Choice10-15 minutes coaches choiceHomeworkAll locations will be closed Friday (11/22), Saturday (11/23) and Sunday (11/24) for our coach's outing. Home workouts will be provided for those days!WeightliftingBottom up Front Squats (% work)5 @ 65 5@75 5@85%Hang Squat Clean (% Work of clean)3 @ 75% 3 @ 85% 3 @ 90%Squat Clean (Heavy double)Accessory WorkFront Rack hold (4 x 30s @ 125% of todays double)Hold the barbell in a front rack position keeping core locked in and activated the entire time (no arching back) High elbows
Barbell Club 11/15/19Warm-upCoaches Choice10-15 minutes coaches choiceSupersetSingle Arm DB Bench (6x6/ side)Perform all reps on one side before moving to the other side.Single Arm DB Row (6x8/ side)WeightliftingTall Jerk (10 min to build to moderate 3)Start with the Barbell at Forehead Level Raise up to you toes (Ball of Foot) Drop Immediately under the bar into a split jerk There should be no driving motion once in the top position and absolutely no press out once in the catch. Start Light!!WeightliftingBanana Split (Weight)This is from Burg Wars II! 2 Rep Split Jerk **Note: One
Barbell Club 11/14/19Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingBox squat (Heavy 5)Choose a height that allows you to just hit parallel. Build to a heavy 5 rep (note height of box in comments) WeightliftingSquat Clean Thruster (Heavy set of 6 Touch and Go)
Barbell Club 11/13/19Warm-upCoaches Choice10-15 minutes coaches choiceSkill10 minutes to completeMax Height Box Jump (inches) (Distance)Perform a stationary vertical jump onto the tallest possible target. ie: plates/boxes/etc.WeightliftingClean Pull (1 Clean Pull + 1 Shrug w/ Pause 7x3)Pause for 2 seconds at the top of the shrug 7x3 build in weight WeightliftingPower Clean (Heavy 3 Touch and Go)
Barbell Club 11/12/19Warm-upCoaches Choice10-15 minutes coaches choiceSkill1 Mile Sled Pull (backwards) (Time)You choose the weight try to aim for a weight that allows you to complete this in under 15 mins (that is a steady walking pace)Accessory WorkMetcon15 Side Plank Dips Left side + :15 side plank hold 15 side plank dips Right side +:15 Side Plank Hold 30 Straight Leg V-Ups + :15 Hollow Hold 1:00 Dead Hang side plank dips:
Barbell Club 11/11/19Warm-upCoaches Choice10-15 minutes coaches choiceSupersetSumo Deadlift (6x3)Dball March (6x1 minute)1 sec = 1 rep Perform by altering knee raises while holding Dball in bear hug positionAccessory WorkMetcon3 Rounds for Quality w/ a bare barbell 10/10 Lateral Side Lunge 20 Good Mornings 10 Jumping Air Squats lateral lunges:
Barbell Club 11/07/19Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingTreat as a continuation of the warm-upPress in Snatch (Sots) (5 reps)Every minute for 5 minutes, perform 5 reps. If unable to perform the movement in the bottom of the squat, start in a standing position and work towards lowering into a squat. Only add weight if able to break parallel and perform the movement with ease.WeightliftingOn a running clock, move directly from sots press into Snatch balancesSnatch Balance (Triple)Every 90 seconds for 9 minutes perform 2 Snatch Balances from the rack. add weight but maintain a
Barbell Club 11/06/19Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingFront Squat Complex (Heavy Complex)1 front squat w/ 3 sec pause 1 1/4 front squat 1 front squat Every 2 minutes for 18 minutes, perform 1 complex. Build in weight to a heavy complex of the day.SupersetChin Up (4x10)Perform strict. Use band if needed to try to go unbrokenBanded Tricep Extensions (4x20)Take a light resistance band, strap it up to a pull up bar. Keep the elbows tucked into your side, drive hands to the ground. Keep it slow and controlled.