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OUR BLOG

1/14/20? /#268 Barbell Club

By Wodify Admin | In WOD | on January 13, 2020

St. Louis – Valkyrie Fitness

Warm-up

30 cal bike

2 rounds

400m run + Row

Lateral step ups x 10 each

Cossack lunges x20ttl

Banded Good Mornings x10

Metcon

Metcon (Distance)

Conditioning

5 min row and record

Beat your overall distance from last week

Weightlifting

Barbell Primer 2x

RDL x10

Shoulder Press x10

Back Squat x10

Back Squat

Back Squat 5×3 @85% of 1RM. SuperSet with 200ft Yoke Walks / Heavy Farmer Carry 200ft.

Core Work

Core

3 rounds

:30 sec

Plank hip touches

Plank in and out

Superman / Wonderwomans

Rest

Metcon (Time)

4 rounds

400m run

10 burpees

DB Alt snatch x20 (20lbs/25lbs)

Battlerope slams x20 (two hands in squat position)

15 cal row

:30 sec side plank L/R

OSC

Bro city

Pick 2 DB shoulder and

2 DB chest movements. With very low weight complete the following :

3×15 of each movement

:30 sec rest in between each movement

:90 sec rest after each round

Prehad/Warmup

#268 BBC

Warm up

500m Row

3 rounds

Banded fly’s x20ttl

S/A upright Row x10ea

Ring rows x20

Accessories

Lat stretch :15 sec

A: DB Incline flys 2×10 (10lbs)

S/A High Row x10ea (same DB)

Bench Press

Bench Press Series 1RM

1-4 62-70%

5-8 72-75%

9-12 78%-82% or above

You know how it works get your numbers down and go after it!

Incline Bench Press

Incline Bench Press 5×3 @65% of 1RM Bench work across or use 70% of last Incline total. Superset with Barbell Roll outsx10

Finisher

Ground Bench x12 (light) (551lbs)

S/A tricep kick back x10ea (8/10)

Seated Arnold press x12 (10/12)

Assault bike 10 cals

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