Barbell Club 3/13/2020Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingThruster (Heavy double)15 min to work up to a heavy double FROM THE RACK WeightliftingBack Rack Lunge (5x5 Per Side )15-18 Minutes to complete 5x5 per side @ 55%+ of 1RM Back Squat
Barbell Club 3/12/2020Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingSnatch Complex (1 ground, 2 hang) (Heavy Complex of the Day )1 Snatch from the Ground + 2 Snatches from the Hang20 minutes to work up to heavy complex Can squat or power. WeightliftingSnatch Grip Deadlift (5x5)12 minutes to perform 5x5 @ 120-140% of today's complex
Barbell Club 3/11/2020Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingPress from Split Stance (Heavy Set of 4)Setting up in the catch position of the split jerk (knees bent as well) perform a shoulder pressStay low in the catch position, work up to techinical failure. Working on strengthening the catch positionWeightliftingSplit Jerk (Heavy Single)16 minutes to work up to a heavy single. Accessory WorkBanded Pallof Press Hold (2x45s Per Side ) Perform in half kneeling (use this video instead of the above video)
Barbell Club 3/10/2020Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingClean Complex Pull+PC+SC (Heavy Complex of the Day )Clean Pull+Power Clean+ Clean 18 Minutes to Build to a Heavy Complex WeightliftingFront Squat (5x3)15 Minutes to Complete 5x3 at the same weight as the heaviest complex of the day
Barbell Club 3/9/2020Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingStandard Bench Press (5RM)18 minutes to perform a 5 rep max bench press. Then 10 minutes to complete 4x5@90% Accessory WorkSingle Arm DB Row (Weight)Use either KB or DB
Barbell Club 3/6/2020Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingBack Squat (5RM)Establish 5RM (16 min) Then 4x5 @% of today's 5rm (12min) Accessory WorkSingle Leg Glute Bridge (3x5 reps per leg )3 Sets of 5 Per leg with a 2 second hold at the top.
Barbell Club 3/5/2020Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingPower Clean (Heavy Single)SupersetUpright Row (5x5 per arm ) Wide Grip Strict Pullups (5-8 Unbroken)Use a grip about a full hand length wider on each side of your traditional pullup grip.
Barbell Club 3/4/2020Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingPush Press (Heavy Set of 3 )Work up to a heavy set of 3. After every set, perform 7 hanging scap pulls in between sets. Hold the top of each scap pull for 1 second. 17 min. Accessory Work3 rounds ME Farmer Carry Holds (suicide grip) (3 Rounds for reps)Holding a KB in each hand, with the thumb wrapped on the same side as all of the other fingers. Record EACH time Rx: 70/53 Int/Beg: 53/35 Rest 2 minutes between sets
Barbell Club 3/3/2020Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingPress in Snatch (Sots) (EMOM 5 reps for 5 min)Building in weight over 5 minutes WeightliftingSlow Pull Squat Snatch (Heavy Double ) Travel at half speed until you hit mid thigh and then accelerate to full speed.Every 2 minutes for 16 min. Work up to a heavy double.WeightliftingOverhead Squat (Heavy Single )Perform 1 overhead squat with a 3 second descent. Explode out of the bottom. Progressive.
Barbell Club 3/2/2020Warm-upCoaches Choice10-15 minutes coaches choiceSuperset3 Conventional & 3 Sumo Deadlift (Heavy Set of 3 )Build in weight only after completing same weight for both movementsEMOM for 16 min Min1: 3 Conventional deadlifts Min 2: 3 Sumo-deadlifts SupersetHalf Kneeling Chops (4x6 Per Side ) Half Kneeling Lifts (4x6 Per Side )