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Barbell Club WOD, January 30, 2021

30 Jan, 2021

BB 1.30.21

Mobility and Barbell Warm Up
Metcon
Complete 5 rounds for quality of:
2 Strict High Pulls + 2 Strict Muscle Cleans + 2 Squat Muscle Cleans + 2 Tall Cleans
Hang Clean Pull + Hang Clean (Weight)
Perform the movements as a complex

1 Hang Clean Pull (no arm bend, just shrug) + 2 Hang Squat Cleans
Focus on the triple extension and timing of the arm bend (after full extension). Keep it close. Build to a heavy but perfect complex.
Clean Grip Deadlift (Complete 5 sets of 5 reps at a tempo of TX030)
Perform the Deadlift movement using a Clean grip

Don’t touch the floor. Must mimic clean technique.
Metcon
Complete 3 sets of:
30 sec Ring Body Saws
5 Hip and Back Extensions

Archives Previous WODs
Daily Workout - Fri, Nov 25
Metcon

200m Run

90 secs/side Hip & Knee External Rotation

 

Then complete 3 sets of:

10 Supinated Grip Banded Pull Downs (2 sec hold at the bottom)

10 Banded Face Pulls

10 Banded Slides

 

Then complete 3 sets of:

30 Single Under Jump Rope

5 Muscle Cleans

5 Squat Cleans

5 Jerks

Technical Work

In 10 mins complete the following:

Slow Power Clean into Pause Dip Jerk

Then the same but with Squat Clean

Then add weight on the Squat Clean & Jerk until you get to around 70-80% of your 1RM

Metcon (Time)

AQAP complete:

20-15-10-5 Clean & Jerks (115/80)

75 DUs / Singles

Then at 10 mins (with 9 min window):

Find your best 3 Squat Cleans + 1 Jerk

Time Cap: 10 mins

Record the time you completed the first section here.  Then record your max weight below.

Squat Clean + Jerk (In 9 mins build to your best complex of: 3 Squat Cleans + 1 Jerk)
Perform the Squat Clean movement followed by the Jerk movement. Jerk movement can be any Shoulder to Overhead movement.

Squat Cleans do not have to be touch and go

Metcon

In the time remaining complete 2-3 sets of:

8/side DB Rear Foot Elevated Split Squats (T30X1)

Rest 1 min

30 secs/side Side Crunches

Rest 2 mins

Optional Extra Work

Complete 5 sets of:

250m Row at 1km pace

250m Row at Recovery Pace

200m Row Sprint

Rest 3 mins

 

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