There will be a private Facebook Group where Barbell Clubbers can post videos for 12-24 hour turn around for critique and help including videos for drills to do for improvement. There will also be information about the programming and how to begin with the Barbell Club coming with it. Be ready in the next day or two to absorb information like a sponge!
Notes on Today WOD: While this isn’t necessarily scored or timed with a definitive measure unit by unit, it still is a go as hard as you can intensity wise. The idea is to have an amount of work you can maintain over a decently long time.
Strength : Posterior Chain Cycle
4 Sets, working through list E30s style (work is done within 30s, then rest next 30s, so every minute you are on a new movement). Get heavy on first set, but able to do reps required each time
– x5 Barbell Good Morning
– x8 KB SDLHP, heaviest able
– x5 Bent Over Row, single arm DB or KB
– x12 Banded Face Pulls, standing row
For all but SDLHP, move for quality first then speed, SDLHP is speed first then quality!
WOD : E2M for 7 Sets. score Scale Used and Rounds Completed
10 Burpee Box Jumps 24/20
8 STOH 95/65
6 Hang Power Snatch
S: 6-5-4 reps, 75/55
L1: 8-6-4 reps, 95/65
Lift : Split Jerk
Find a 1 rep max in 15-20 minutes
Accessory: Bench Press (speed work)
Conditioning : E2M for 10 sets
10 Burpee Box jumps 24/20
10 KB Swings 53/35
The program : Off