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5/15/19?/#120 Barbell Club

By Wodify Admin | In WOD | on May 14, 2019

St. Louis – Valkyrie Fitness

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500m Row

Banded Flys x20

S/A upright rows x10ea

S/A Shoulder Press x10


Williams Press

2×12 Strict Press To Behind the Neck Press

Bench Press

Bench Press 5RM (pretest)

Spend 15-25 mins building a heavy set of 5


Bro circuit

3 rounds

Banded clams x10ea (heavy band)

Ring High Rows x20ttl

DB Pullovers x20 (15lbs)


Metcon (AMRAP – Reps)

12 min Amrap

DB Thrustsrs x15 (DB 20lbs)

Ab mat sit up x15

Jump rope singles x30

Row cal 30
+25 lbs


2 rounds

ski 200m

Goblet squats x12 (30/35)


#120 Barbell Club

20 cal bike

20 cal ski

Then 3 rounds

10 pushups

10 S/A upright rows

10 S/A Low Rows


Bench Press

Bench Emom 12 mins

Bench starts at 70% and build

Even x6 Bench Press

Odd x12 Ez curls (moderate)


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!!! Weight should be about 55-60% of Strict Press 1RM to start. Slight build if you can!



3 rounds

S/A Low Row x6 Heavy

Rack Pulls x10 (100lbs/80lbs)

Bench tricep ext x10

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