Barbell Club 1/31/20Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingAtlas stone over Yoke (Heavy Single then EMOM)Atlas stone over yoke 15 min Build to a heavy single over the yoke (set to belly bottom height) EMOM for 7 min perform 2 reps @ a ball about 70% of the heavy single. If you need to, go to sandbags/dballsAccessory WorkClose Grip Bench (5x12 reps building)
Barbell Club 1/30/20Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingClean brute complex (Heavy complex then % work)3 deadlifts 3 cleans 3 hang cleans 3 jerks15 minutes to build to a heavy complex then E3 for 15 minutes perform 1 complex @ 80% of today's heavy complexAccessory WorkFront Rack hold (2x 1 minute holds @ today's heaviest complex)Hold the barbell in a front rack position keeping core locked in and activated the entire time (no arching back) High elbows
Barbell Club 1/29/20Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingShoulder Press (Heavy set of 5 then % work)15 minutes to build to a heavy set of 5 then 4x5 @ 90% of the heavy set of 5Accessory WorkWide Grip Strict Pullups (5x8-10 reps unbroken)Use a grip about a full hand length wider on each side of your traditional pullup grip.
Barbell Club 1/28/20Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingSnatch Balance (2 reps building)EMOM for 10 minutes, building in weight but to a technically proficient double. Catch in the bottom, no riding down.WeightliftingSnatch Complex (2 power 1 full) (Heavy Complex)2 Power Snatch+ 1 Full SnatchEvery 2 minutes for 20 minutes for 1 complex, building in weight over the course of the 10 sets.
Barbell Club 1/21/20Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingPower clean+squat clean (Heavy complex of the day)1 Power clean + 1 Squat clean Touch and Go15-18min to build to a heavy complex of the dayWeightliftingSplit Jerk (Heavy set of 2)
Barbell Club 1/20/20Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingBack Rack Lunge (5x5/side Building)15 minutes to completeSupersetSingle Arm DB Tricep Skull Crusher (4x8/arm with 3 second lower)Reverse grip Barbell Bicep Curl (4x8 w/ 3 second lower)