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OUR BLOG

6/29/20? / #354 Barbell Club

By Wodify Admin | In WOD | on June 28, 2020

St. Louis – Valkyrie Fitness

Warm-up

800m ski + Run

2 rounds

BW Step Downs x10ea

Banded hip bridges (light band below the knees) x10

Weightlifting

Primer 2x

Squat to good morning x10ttl

Back Squat x10

Back Squat 3×3 @75% (start with a warm up set @65% for 8 then 70% for 5 then hit your first set of 3)+ DB Plank low rows x20ttl (15/20) after working set of 3×3 only!

Bench Press 3×5 @65% (Do not build!!!) + seated bicep curls x20 (10/12/15)

Back Squat

Bench Press

Metcon

Metcon (Time)

2 rounds

500m row

400m run

Burpees to box jump or step up x20

Sled drag 400ft (50lbs/75lbs +)

Warm-up

#354 BBC

500m Row

3 rounds

Waking lunges x20ttl

BW squats x20

Accessories

A: 2×10: KB Golblet Tempo Squats x10 (30/35)

2:2:1 tempo

Weightlifting

Back Squat Series

1-4 65% -72%

5-8 75% -82%

9-12 85%- 90% x2

Back Rack Lunges

4x8ea @35% Back Squat + Barbell Good mornings x16

Back Squat

Back Rack Lunge

Finisher

3 rounds

DB skull crushers x20 (10/12/15/20)

Farmer Carry 200ft (10lbs)

Sled Drag 200ft (90lbs)

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