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Barbell Club WOD, December 4, 2021

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04 Dec, 2021

BB 12.4.21

Mobility and Barbell Warm Up
Metcon
Complete 3 rounds for quality of:
3 Tall Jerks
1 Swimmer Hover in Split position
Metcon
Build to 90% of your 1RM Split Jerk in the following complex:
1 Dip and Drive + 1 Split Jerk
Strict Press in Split Position (Complete 4 sets of 5 reps building to tough 5 rep)
Perform the Strict Press in the bottom of your Split Jerk
Metcon
Complete 3 sets of:
8 Barbell Jump Squats
45 sec hang from bar
Metcon
Complete 3 sets of:
10 Ring Body Saws
10 Wide Stance Good Mornings

Archives Previous WODs
Daily Workout - Fri, Jun 2
Metcon

2 mins of Bench T-Spine stretch with PVC

Then complete 2-3 sets of:

1 min of jumping jacks

10 Barbell Good Mornings

10 KB Romanian Deadlifts

8/side Half Kneeling Bottom Up KB Press

15 Light DB Reverse Flys

Technique

In 5 mins complete the following:

3 Tempo Power Cleans (3 sec pause under knees, 3 sec pause above knees, then Power clean

3 Tempo Power Cleans as above with 2 sec pauses

Same as above with 1 sec pauses

Then build up to your working weight

Metcon

Complete the following for quality:

10-9-8-7-6-5-4-3-2-1 Power Cleans (60% of your 1RM)

10-9-8-7-6-5-4-3-2-1 Bench Press (60% of your 1RM)

Time Cap: 15 mins

For this one you can work with a partner in a Funnel Style where 1st partner start on Power Cleans. 2nd partner starts their Power Cleans when 1st partner moves to Bench Press.

Metcon

Complete 3 sets of:

10/side Single Arm DB Z Press (neutral grip)

10 Kneeling Alternating DB Hammer Curls (T2120)

Rest 30 secs

8-12 Feet Elevated Ring Rows (TX120)

Rest 90 secs between sets

Then complete 2 sets of:

20 Incline Bench Rear Delt Flys

Time Cap: 15 mins

Optional Extra Work

Before Class

Complete 3 sets of:

5 Tall Squat Cleans (30-40% of your 1RM)

Every 3 mins x 15 mins:

1 Hang Clean Pull from above the knee + 1 Hang Squat Clean from above the knee + 1 Clean Pull from the floor + 1 Power Clean from the floor

(no touch and go)

60-65-70-70-70% of your best Hang Squat Clean