Barbell Club – Sat, Nov 12
Mobility and Barbell Warm Up
Metcon
Complete 3 rounds for quality of:
3 Tall Jerks
1 Swimmer Hover in Split Position
Deadlift + Clean + Hang Clean + Jerk (In 20 mins build to a heavy complex)
Complete the listed movements as a complex
Jerk Dip (Complete 5 sets of 5 reps at 120% of your best complex)
With a barbell on your shoulder in the front rack position, perform the movement of the dip you would use just before exploding into a Push or Split Jerk
Metcon
Complete 3 sets of:
5/leg Deep Lunges
10/leg Calf Raises
12 Tibialis Raises
Metcon
Complete 3 sets of:
8 Strict T2B
5 Hamstring Walk Outs
