Barbell Club – Mon, Apr 17
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 (Build to a heavy ! + 1 as follows:
1 Front Squats + 6 Split Jerks at 60% of your 1RM
1 + 5 at 70%
1 + 4 at 80%
1 + 3 at 85%
1 + 2 at 90%
1 + 1 at 95%
1 + 1 at 100%+)
1 Front Squats + 6 Split Jerks at 60% of your 1RM
1 + 5 at 70%
1 + 4 at 80%
1 + 3 at 85%
1 + 2 at 90%
1 + 1 at 95%
1 + 1 at 100%+)
Perform the listed movements as a complex
Strict Press in Split Position (Complete 3 sets of:
8(-2) Press in Split)
8(-2) Press in Split)
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:
60 sec Pike Hold on floor
3 hanging Scapula CARs in each direction
