New Strength Work - Barbell Club

When you come in today (which I hope all of you will) you will see two different workouts on the board. Starting today, we will be posting our normal programming AND a strength biased workout (which we will call the Barbell Club). The Barbell Club will be 4 days a week (M/T/TR/F) and will contain:

• More Olympic Lifting and much heavier weights
• Heavier Power Lifting - squats/deadlifts/etc
• NO Met-Con! (No workout after the strength)

The strength section is for those of you who want to:

• Throw heavy weights around, rest, and repeat.
• Focus more on their Olympic Lifting and cool stuff like that
• See bigger strength gains and basically become a boss

One note on this!! You can not, I repeat, you can not do both the Strength and Normal programming in the same day! It is either/or.

Like the wind....

6/3/13
AoS

Warm up: #4 (ladders)

Skill: Test Pull-ups for June Challenge
3x5 Seated Box Jumps

Strength: Back Squats
1x3 @ 70%
1x3 @ 80%
1x3+ @ 90%

Workout:
1 Min ME Pushups
Rest 1 Min
1 Min ME Pushups w/ feet on a box
Rest 1 Min

8 Min EMOM
5 GUSU
10 V-ups/Hollow Holds

1 Min ME Pushups
Rest 1 Min
1 Min ME Pushups w/ feet on a box
Rest 1 Min


Barbell Club

Warm up: #4 (ladders)

Skill: Test Pull-ups for June Challenge
3x5 Seated Box Jumps

Strength: Cleans
8x1 of 1 Power Clean + 1 High Hang Clean + 1 Jerk @ AHAP
Rest no more than 2 mins between sets

Back Squats
1x8 @ 65%
1x5 @ 70%
2x3 @ 80%
2x2 @ 85%