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.
Barbell Club 11/04/19Warm-upCoaches Choice10-15 minutes coaches choiceWeightlifting15 minutes at each station50m Yoke Carry (4-5 heavy sets)Yoke Carry Build to heavy 50M 25 down and back WeightliftingDouble Overhead KB Walk (5 x 25m Building)1m= 1 repWeightliftingSingle Arm KB Farmer Carry (5x 25m each side AHAP) 1m/side = 1 rep
Barbell Club 10/31/19Warm-upWarm-up Posterior Chain v22 minute Row 2 Rounds of 10 3-Point contact Good mornings 10 Stagger stance Good mornings (5/side) 10 Ring Rows 10 Air Squats A 3 point contact good morning, you have a pvc behind you, touching your butt, between the shoulder blades and head. While performing the good morning, do not let any of those 3 points of contact leave the pvc. Do not bend the pvc WeightliftingHang Clean (E2 for 20 min 3 reps)Power or Squat Every 2 minutes for 20 minutes, perform 3 hang cleans, building in weight over the
Barbell Club 10/29/19Warm-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 WeightliftingSlow Pull Squat Snatch (E90 for 9 min % work) Travel at half speed until you hit mid thigh and then accelerate to full speed.Every 90 seconds for 9 minutes perform Set 1: 2@65% Set 2-3: 2@70% Set 3-4: 1@75% Set 5-6: 1@80%WeightliftingSquat Snatch (E2 for 20min 1 rep)Set 1: 80% Set 2-3: 85% Set 4-5: 90% Set 6-10: Heavy Single Over the course of