Free Barbell Club for a Week!

Free Barbell Club for a Week!

Interested in getting stronger just for the sake of getting stronger?

Or maybe to compete in a new sport?

Or to get stronger for CrossFit or whatever fitness endeavors you have?

Maybe Powerlifting is a sport for you to try! Check out this article by Coach Bud about Powerlifting and what it is like as a sport from a training and performance perspective.

Get more like this including weekly programs for $20 more per month with the Club Level of the Lando Barbell Club. First week is now free. Let us know and we will get you the free week in a Thanos like snap!

 

TUESDAY

CrossFit

Strength : Snatch
a: E30s for 3:00 : 1 Heavy Rep, rest 1 full min after 3:00, then
b: E30s for 2:00: 2 Heavy Reps, rest 1 full min after 2:00, then
c: EMOM 4m: 3 reps

  • You will have 5 minutes or so to warmup to a heavy weight. Around 80% or higher. Your goal is to push this heavy weight through this entire work set. If you fail occasionally it is OK, but should not happen too often.

WOD: 3 Rounds, each round 4:00 with 2:00 rest
30 Wall Ball
15 Burpees
AMRAP Pull-Ups with remaining time

S: Jumping CTB Pull-Ups
L1: Banded Pull-Ups
Rx+: 40 Wall Ball, Muscle Ups for Pull-ups  (Bar mu not Rx+ but can be done to get the work in)

 

Strong

Lift : Snatch
Same as CrossFit

Accessory: Bent Over Row and Overhead Squat

Conditioning : 3 Rounds
20 Wall Ball
20 Burpees
5 Squat Clean Thruster 135/95

 

The Program

1. Strength and WOD

2. Overhead Squat
e75s for 8 sets : 2 Reps (rack) + 30′ HS Walk AFAP
– Get heavy and get fast

3. 5m AMRAP : Squat Clean Thruster, 185/135

  • Get after it