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OUR BLOG

10/8/19?/#202 Barbell Club

By Wodify Admin | In WOD | on October 7, 2019

St. Louis – Valkyrie Fitness

Warm-up

500m row

2 rounds

20 banded flys

20 pvc pass thru

10 push ups

Weightlifting

Shoulder Press

Shoulder Press /Barbell Row

Push Pull EMOM

10 mins

Even Press @55% x8 build every 2 sets without breaking form if possible

Odd Barbell supinated(reverse Grip) rows x8 with the same weight as press

Back Squat

Back Squat Series

1 Round only. Build and deload.

1-2 55%

3-4 65%

5-6 72%

7-8 75%

Metcon

Metcon (Time)

2 rounds for time

Goblet squats x20 (30/35+)

Pulll ups x 5

DB Flys x20 (10/12+)

Hand release push ups x5

DB step ups x20 (10each) (15/20+)

Bench Press x5 @65%

OSC

OSC

Stretch

Warm-up

#202 BBC

Warm Up

20 cal bike

20 cal ski

Then…..

3 rounds

10 pushups

10 S/A upright rows (10lb DB)

10 S/A Low Rows (same)

Bench Press

Bench Press EMOM

12 mins

Bench starts at 70% and build

Even x6 Bench Press

Odd x12 Ez curls (moderate)

Shoulder Press

Strict Press to Push Press Complex

Let’s start getting ready to learn Power Cleans with a little hip extension work

5×4+1 = 5 sets of 4 Strict Press and for the Fourth Rep make it a Push Press!!!

Finisher

Finisher 3 rounds

S/A Low Row x6 Heavy

Rack Pulls x10 (100lbs/80lbs)

Bench tricep ext x10 (12/15)

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