Barbell Club WOD, April 16, 2022

BB 4.16.22

Mobility and Barbell Warm Up

Focus on Shoulders, T-Spine and Wrists

Metcon

Complete 3 rounds for quality of:
3 Tall Jerks
1 Swimmer Hover in Split Position

Front Squat + Split Jerk (Weight)

Perform the listed movements as a complex

1 Front Squat + 6 Split Jerks at 60% of 1RM
1 Front Squat + 5 Split Jerks at 70% of 1RM
1 Front Squat + 4 Split Jerks at 80% of 1RM
1 Front Squat + 3 Split Jerks at 85% of 1RM
1 Front Squat + 2 Split Jerks at 90% of 1RM
1 Front Squat + 1 Split Jerk at 95% of 1RM
1 Front Squat + 1 Split Jerk at 100%+ of 1RM

Strict Press in Split Position (Complete 3 sets of 8(-2) reps)

Perform the Strict Press in the bottom of your Split Jerk

Metcon

Complete 3 sets of:
4 Challenging Box Jumps
8 Lu Raises

Metcon

Complete 3 sets of:
10 Weighted GHDs / Weighted Sit Ups
10 DB Romanian Deadlifts (feet close together)

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

RESOURCES