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Barbell Club WOD, January 21, 2023

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Barbell Club – Sat, Jan 21

Mobility and Barbell Warm Up

Complete 5 rounds for quality of:

2 Strict High Pulls + 2 Strict Muscle Cleans + 2 Squat Muscle Cleans + 2 Tall Cleans

Hang Clean Pull + Hang Squat Clean + Hang Squat Clean (Build to a heavy but perfect complex of:

1 Hang Clean Pull (mid thigh, no arm bend just shrug) + 1 Hang Squat Clean (mid thigh) + 1 Hang Squat Clean (above knee))

Focus on triple extension and timing of the arm bend (after full extension). Keep it close.


Complete 5 sets of:

5 Tempo Clean Deadlifts (TX030)

Do not touch the floor!

Must mimic clean technique


Complete 4 sets of:

4/leg Bulgarian Split Squat Jumps

3 Weighted Elbow CARs each way


Complete 3 sets of:

8 Strict T2B

3 Slow Jefferson Curls

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Daily Workout - Thu, Jun 1

200m Run

Then complete 2-3 sets of:

6/side Hip 90/90

6/side Bird Dog (2 sec hold at the top)

6/side Fire Hydrants (2 sec hold at the top)

6 x 4 sec KB Bottom of Squat Hold

10/side Banded Lateral Walks

10 Banded Back Squats (empty barbell)

Back Squat (Complete 3 sets o: 8 reps at 50-60% of your 1RM (T30X1))
Back Squat (Complete 2 sets of: 12 reps at 40% of your 1RM Rest 90 secs between sets)

No tempo for these squats

Metcon (Time)

AQAP with a partner complete 3 rounds of:

50/40 Cal Assault Bike or 60/50 Cal Row

20 Burpee Bar MUs / Burpee Pull Ups / Burpee Hanging Knee Raises

50 Wall Balls (20/14)

40 T2B / Hanging Knee Raises

Time Cap: 24 mins

Divide reps as desired where one partner works while the other partner rests

Optional Extra Work

After Class

AQAP complete 5 rounds of:

3 Rope Climbs

3 x 25ft HS Walks / 7 Wall Walks

Complete 3 sets of:

10 Barbell bent Over Rows (TX120)

Rest 30 secs

10 DB Supine Triceps Extensions (T30X1)

Rest 90 secs