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Barbell Club WOD, September 19, 2020

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19 Sep, 2020

BB 9.19.20

Mobility and Barbell Warm Up
Push Press + Tall Split Jerk + Split Jerk (1 + 1 + 1)
Perform movements as a complex

Complete 5 sets at a light weight as a warm up for next section
Push Press + Split Jerk (1 + 1 (increase if Split Jerk technique is sound))
Perform movements as a complex
Strict Press in Split Position (5 x 5 (RPE7))
Perform the Strict Press in the bottom of your Split Jerk
Metcon
Complete 4 sets of:
2/leg Knee CARS
Rest as needed
3 Depth Jumps
Rest as needed
Metcon
Complete 3 sets of:
5 Strict Knees to Elbows
Rest 1 min
5 GHD Hip and Back Extensions
Rest 1 min

Archives Previous WODs
Daily Workout - Mon, Jan 30
Metcon

200m Run

90 secs/side Couch Stretch

Then in 8 mins complete 2-3 sets of:

5/side High Box Step Ups (down in 5 secs)

5/side DB Lateral Lunges (down in 5 secs)

5 DB Goblet Squats (down in 5 secs - hold for 5 secs at the bottom)

5 DB Hip Thrusts (5 sec hold at the top)

Back Squat (In a 12 min window complete: 10-8-6-4 (60-70-75-80% of 1RM))
Rest 2 Minutes
Back Squat (EMOM x 5 mins: 3 reps at 70% of 1RM)
Metcon (Time)

AQAP complete:

21-15-9 Bar Facing Burpees

12-9-7 Deadlifts at 65% of 1RM

15-12-9 Strict HSPUs / Push Ups

Rest 3 mins

AQAP complete:

21-15-9 Kipping HSPUs / Push ups

21-15-9 Deadlifts at 50% of 1RM

21-15-9 Bar Facing Burpees

Time Cap: 15 mins

Optional Extra Work

Snatch Warm up:

5 Snatch Grip Romanian Deadlift

5 Muscle Snatches

5 OH Squats

5 Sots Presses

Every 2 mins x 6 mins:

5 Hip Squat Snatches at 40-45% of 1RM

Every 2 min 30 secs x 10 mins (4 rds):

1 Snatch Pull + 1 Squat Snatch + 1 Hang Squat Snatch

(start at 70% and build to a heavy complex for the day)

Complete 4 sets of:

5 Heavy Snatch Grip Deadlift