Barbell Club

Barbell Club 10/7/19Warm-upWarm-up core, posterior, burpees2 minutes rowing or ski-erg then 2 rounds 20 second plank hold 10 weighted good mornings 25/15 10 Walking Lunges 5 BurpeesWeightliftingDeadlift (% work)7@65%, 5@75%, 3@85% 7@75%, 5@85%, 3@90% 3@85%, 2@90%, 1@95%+ 25 mins to complete Accessory WorkSupersetGHD Kayak Rows (3x10/side AHAP)Assume the same position as GHD sit ups. Starting with a PVC lean back so your core is fully engaged. Paddle with the PVC like you would a kayak. build up if form is perfect (15lb trainer bar, 15kg bar, 20 kg bar)Dball Hold (3x 90s Hold Build AHAP)1 second = 1 rep

Barbell Club 10/4/19Warm-upBurgener Warm-up20/15 calories on the bike then grab a barbell Coach lead Burgener Warm-up Perform 1 round of 5 of each movements: Hang Snatch pull Hang Snatch high pull Hang muscle snatch Overhead squat Hang squat snatch Full squat Snatch WeightliftingSquat Snatch (EMOM for 30 min)EMOM for 30 minutes 1 Squat Snatch Build to a heavy snatch Goal is to not hit your maximal lift by minute 18 Strategize and note all weights (both successful and unsuccessful) in notes Ex 65, 75, 85, 95, 135, 145f, 145, 155, 165f … (f is for failed lift)

Barbell Club 10/3/19Warm-upWeightlifting

Barbell Club 10/2/19Warm-upWeightlifting

Barbell Club 10/1/19Warm-upThe warm-up today is intentially long. Focus on the movements and don't sandbag the warm-upWarm KB Bottom up, banded row, inch worms, 3 rounds 10 Bottoms up KB Press 10 Banded Row 10 Inch Worms 10 Spiderman Push-ups Banded Row: SupersetBench Press (4 sets Max Effort)Rx: 135/95 Scale: 50% of 1RMPendlay Row (3 x 10 Building)

Barbell Club 8/30/19Warm-upWeightlifting200m Heaviest Sled Drag (Heaviest 200m)Sled must stay in continual motion with a quick turn-around at the turn-around point. Walking or running is permittedyoke carry (5x100m building)1m = 1 repAccessory WorkReverse Hypers (3x20 reps build in weight. )if on GHD, use a medball between the feet

Barbell Club 8/29/19Warm-upWarm Up Snatch2 minutes on row/Bike 2 Rounds w/ a bar 5 muscle snatch 5 OHS **slow and controlled, warm up to full depth 5 Snatch BalanceWeightliftingSnatch Grip Push Press (4x3 building)(behind the neck) WeightliftingSnatch Balance (Heavy Single)WeightliftingSnatch (Heavy Single)

Barbell Club 8/28/19Warm-upWarm Shoulders push/pull2 minutes on rower/ski 2 rounds 5 inch worms 10 Pass throughs 10 Ring RowsSupersetDB Bench press (5x10 Building)Bent Over Row (5x10 Building)WeightliftingGlute bridges (5x 5 Tempo 3131)3 Second raise, 1 second pause, 3 second lower, 1 second pause

Barbell Club 8/27/19Warm-upWarm-up Squat shoulders2 minutes on the bike then 2 rounds 10 Air squats 10 Push-ups 5 Jumping Air Squats 5 Inch worms 20 second Hang from bar Weightlifting1 Push Press + 1 Push Jerk + 1 Split Jerk (Heavy Complex of the day)WeightliftingBack Squat (Heavy Single)

Barbell Club 8/19/19Warm-upWarm Up - Shoulders2 minutes on bike/rower/ski 2 Rounds 10 Banded Pull Aparts 10 Banded Pass Throughs 10 Banded Good Mornings 10 Banded OHSSupersetBanded KB Bench Press (5x5 )Using a red band (if possible), hang a KB from each side of the barbell. If available, use the bamboo barDont begin superset until you have established a starting weight considered heavy.Bottom Up KB Press (5x7/arm)Hold the KB upside down while standing. Control the KB and strict press to overhead. Squeeze your core and focus on shoulder stabilityWeightliftingBack Squat (Heavy set of 3)