Barbell Club

Barbell Club 2/14/20Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingSingle-legged Romanian Deadlift w/ Barbell (6x5/leg)WeightliftingBottom of Squat Hold (6x60 seconds)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- repDo your best to stand with good squat technique when time is up Start unweighted and build to a challenging front squat holdAccessory WorkBack Extensions (4x10 unweighted but slow with control)

Barbell Club 2/13/20Warm-upCoaches Choice10-15 minutes coaches choiceWeightlifting

Barbell Club 2/12/20Warm-upCoaches Choice10-15 minutes coaches choiceWeightlifting

Barbell Club 2/11/20Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingBench Press (Heavy set of 10 then % work)15mins to est heavy 10 rep Then: 3x5 @80% of today’s 10-rep WeightliftingPendlay Row (6x3 Build to heavy set)Accessory WorkDead Hang (Time)3x1 minute

Barbell Club 2/10/20Warm-upCoaches Choice10-15 minutes coaches choiceWeightlifting

Barbell Club 2/7/20Warm-upCoaches Choice10-15 minutes coaches choiceAccessory WorkExternal Rotation Row and Press (3x5/side)WeightliftingTall Snatch (3x2 reps)Snatch From the Blocks (knee) (Heavy double)Use the jerk blocks or stack plates so the bar starts at the kneeSnatch Grip Push Press (4x3 @ today's double)(behind the neck)

Barbell Club 2/6/20Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingPower Clean (Heavy Double T&G)16 minutes to completeWeightliftingMove directly from 16min running clock of power cleans, into the E2 for deadlifts, totaling a 36 minute clockDeadlift (E2 for 20min 5 reps Building)Every 2 minutes for 20 minutes, perform 5 deadlifts, building to a heavy set of 5 over ther course of the 10 sets.

Barbell Club 2/5/20Warm-upCoaches Choice10-15 minutes coaches choiceWeightlifting800m Partner Dball bear hug Carry (Time)In teams of 2, you will carry the dball in the bear hug position, passing it off to one another as needed, for 800m. Rx: 100/80 Int: 80/60 BEg: 50/30Weightliftingoverhead carry (1x 200m)1m = 1 repchoose a weight and note how many times you had to break within the 200mAccessory WorkFC 100m Bear crawl DB push (Time)For Completion 100m Bear Crawl DB Push 35/20

Barbell Club 2/4/20Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingOverhead Squat (Heavy double then % work)Build to a heavy double Then 4x2 @90% of today’s double with a 5 second pause at the bottom Accessory WorkWeighted Step-ups (Build to a heavy 5/leg)

Barbell Club 2/3/20Warm-upCoaches Choice10-15 minutes coaches choiceSupersetBent Over Row (6x6 building)Push Press (6x3 @ 75%+ of 1RM)Accessory WorkGHD Kayak Rows (4x15/side)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)