Barbell Club – Sat, Dec 3
Mobility and Barbell Warm Up
Metcon
Complete 3 rounds for quality of:
3 tall Jerks
1 Swimmer Hover in Split Position
Front Squat + Jerk Dip + Split Jerk (Build to a heavy but perfect complex of 1+1+1 with a 3 sec pause in the finish position)
Perform the above movements as a complex
Jerk Dip (Complete 5 sets of 5 at 120% of 1RM Jerk)
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
Strict Press in Split Position (Complete 3 sets of 8(-2))
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)
