Barbell Club – Sat, Oct 8
Mobility and Barbell Warm Up
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
Strict Press in Split Position (Weight)
Perform the Strict Press in the bottom of your Split Jerk
Complete 3 sets of:
8 (-2) Strict Presses in Split Position
Metcon
Complete 3 sets of:
4 Challenging Box Jumps
8 Lu Raises
Metcon
Complete 3 sets of:
60 sec Pike Hold on floor
3 Hanging Scapula CARs each direction
Complete in the following order:
1 + 6 at 60% of your 1RM Split Jerk
1 + 5 at 70%
1 + 4 at 80%
1 + 3 at 85%
1 + 2 at 90%
1 + 1 at 95%
1 + 1 at 100%+