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OUR BLOG

7/8/19? / #141 Barbell Club

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

St. Louis – Valkyrie Fitness

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Warm-up

Ankle and calf stretch :15-20 sec each leg

400m jog or .25 on treadmill at 1.5 % incline

3 rounds

10 push ups

X10 Light KB upright rows

X 10 Light KB Swings

Conditioning

2 rounds

Wreck Bag Carry 600ft (shoulders)

Wreck Bag Deadlifts x20

Weightlifting

Bench Press

Bench Press 5×6 (wise Grip) @60% of 1RM. Superset with side plank jack knife crunches x10ea

Metcon

Metcon (Time)

3 Rounds

200m Row

KB AA Swings x20 (30/35)

Box Jumps x20

Ab mat sit ups x20

OSC

Min bro

3 rounds

Seated curls x10ea

Seated Overhead tricep x10

Seated reverse flys x10

Complete the entire circuit near the dumbbell rack with the intention of pyramiding the weights.

Warm-up

#141 BBC

Warm up

Warm up

20 cal bike

2 rounds

Reverse lunges x10ttl

Tempo step downs x5ea 2:2:1 tempo

:30 sec GB squat holds

A: Hip Floss 2x10ea

Weightlifting

Barbell Primer 2x

RDLx10

Good morning x10

Squat to Good Morning x10

Accessories

Barbell Kneeling Squats 2×10

Back Squat

Back squat 5×3 + skull crushers x12

Today should be heavy! Work towards your 3×3 percentages and go up if you can. Look to finish at 80% or higher. Follow the instructions for the deadlift as well.

Deadlift

Deadlift 5×3 + DB Flys x12 (12/15lbs)

Today should be heavy! Work towards your 3×3 percentages and go up if you can. Look to finish at 80% or higher. Follow the instructions for the deadlift as well.

Accessories

3 rounds

Wreck Bag Power walk 7% for .08

Single arm DB Row x10ea

Tricep rope extension x20 (Light)

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