Barbell Club WOD, February 9, 2023

Barbell Club – Thu, Feb 9

Mobility and Barbell Warm Up

Metcon

Complete 3 rounds for quality of:

3 Tall Jerks

1 Swimmer Hover in Split Position

Pause Jerk Dip + Pause Jerk + Jerk Dip + Jerk (Weight)

Perform the listed movements as a complex

Build to a heavy but perfect complex of 1+1+1+1

Jerk Dip (Complete 5 sets of:
5 Jerk Dips at 120% of 1RM)

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) Presses in Split Position)

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)

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Daily Workout - Fri, Mar 24

Metcon

200m Run

1 min Straddle Stretch

1 min Dead Bug

1 min Banded Hip Thrusts

1 min Med Ball between knees Hip Thrusts

1 min Sumo Inchworms

1 min Sumo Deadlift High Hips

1 min Sumo Deadlift Low Hips

Sumo Deadlift (In a 12 min window complete 6 sets of: 3 Sumo Deadlifts Rest up to 2 mins between sets)

Focus here on the start and set up, NO TOUCH AND GO reps! Also, NO BELTS! Focus on form here and go for more reps at a lighter weight if needed.

Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

15 Hang Muscle Snatches (75/55) / 15 KB Swings (53/35)

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Rest 2 Minutes

Metcon (AMRAP - Rounds and Reps)

AMRAP x 6 mins:

40 DUs / 40 Singles

2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows

Optional Extra Work

Complete 3 sets of:

30 secs L-Sit Hold on Parallett Bar

30 secs Hollow Hold

30 sec/side Side Plank

Rest 90 secs

Barbell Club WOD, February 9, 2023

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