#barbell basics

[r3sistancetraining]

R3Z Barbell

Mobility:

8 Minute:

Couch Stretch

Banded Shoulder Distraction

Dead Bug

Scorpion kick

Bootstrapper to Yogi Squats

Buy in:

Swings/Breathing Pyramid

Swings 5:25:5 by 5's

Breathes: 1:5:1

Clang 'n Bang

8 Rounds on :30 Intervals/Rest 1:00 b/n complexes

High Pull + Power Snatch + High Pull

Power Snatch + Hang Power Snatch + OHS

Power Clean + Hang Clean (full) + Clean (full)

Power Clean + Push Jerk + Split Jerk

Swole:

15 Minute AMRAP for Quality

Front Squat x 5 (HEAVY!!)

Hollow Rocks x 10

Rear Foot Elevated KB Split Squat x 8/leg (24/16)

Double Unders x 30

Mid-line:

5 minutes Accumulate as much time as possible:

L Sit

[r3sistancetraining]

R3Z - Barbell

Mobility:

9min to complete:

Wall Squat x 5

Walking Lunge w/twist

Death March w/leg swing

Spiderman Walking Lunge

9min AMRAP @ 85%

10 yd Shuttle Run x 7 lengths 

Thrusters x 7 95/65

Pullups x 7 (kipping permitted)

Rest 3mins 9min AMRAP @ 85%

C2 Row 15/12 kcal

Power clean x 15 95/65

Burpee x 15

Rest 3mins 9min AMRAP @ 85%

Front Squat x 10 95/65

Prowler 40ft

BJSD x 10 

Rest 3min

9min AMRAP @ 85%

RDL x 15 95/65

Pushups x 15

Double Unders x 15

[r3sistancetraining]

R3Z - Barbell

Mobility:

3 Rounds for Quality

Spiderman climb to Cossack squat x 5/leg

Pushups x 10

Exo-hinge x 10

Buy in:

7 min AMRAP

Muscle Clean x 5

Air Squat x 10

DU x 15

Goal - constant movement @70%.  A Pace that increases heart rate but DOES NOT require a break.

Rest 3:00

Work:

Clean Pull + Power Clean + Push Jerk

On :30 Intervals for 4 Minutes 

Rest 1:00

Power Clean + Front Squat  + Push Jerk

On :30 Intervals for 4 Minutes

Rest 1:00

Power Clean + Push Jerk + Split Jerk

On :30 Intervals for 4:00

Rest 1:00

4 Minutes to Establish 1RM Clean & Jerk 

Rest 1:00

12 Minute AMRAP

3 C&J

3 T2B

6 C&J

6 T2B

Keep Counting by 3's

135 men/ 95 women

[r3sistancetraining]

Barbell Basics

Clang 'n Bang

On :15 intervals for 4 Minutes

PC+HPC+PJ Light Weight

Rest 1:00

On :20 Intervals for 4 Minutes

PC+HPC+PJ Moderate Weight

Rest 1:00

On :30 Intervals for 4 Minutes

PC+HPC+PJ Moderate/Heavy Weight

Conditioning

EMOM x 24

C2 15/12 kcal

KB Snatch 10/10

Back Stride Lunge 5/5

Burpee to touch x 7-10

Strict Pullup x 5-10

Hang Clean (full) x 5

[r3sistancetraining]

Barbell Basics

Mobility:

Band Pull Aparts x 10

Glute Internal/Externeal Rotations x 10/knee

Then:

10 minute AMRAP:

10 PVC RDL

10 Spiderman climb

10 PVC Good Morning

10 Lunge & twist

5 Walkout pushup

Work:

EMOM x 12

Clean (full) + Push Jerk + Hang Clean (full) + Split Jerk

Then:

HBBS Clusters x 3

Cluster = 3 reps - rack & rest 15 seconds - 2 reps = rack & rest 10 seconds - 1 rep

Rest 2 minutes b/n Clusters

Cashout:

For Time:

21-15-9 

Am. Style Swings

Goblet Squats

[r3sistancetraining]

140608 - Barbell Basics

Mobility:

Choice

Buy in:

7 Minute AMRAP - Paced 75%

Power Snatch x 7 95m/65w

HR Strict Pushups x 7

T2B x 7

Rest 1:00

Work:

6 Rounds on 2:00 Intervals

{PC+HPC+PJ} x 2

Wall Balls x 20

Pullups x 10

Rest 1:00

Then:

5 Rounds on 3 minute Intervals

Front Squat x 5

BJSD x 15

Double Unders x 30

Rest 1:00

Then:

EMOM - 4 Rounds

Deadlift x 5 moderate

Hardstyle Swings x 25

Burpees x 10

[r3sistancetraining]

140601 - Barbell Basics

Mobility:

Couch Stretch :60/leg

Banded Shoulder Distraction :60/arm

Deadbug :60

Shoulder Dislocates x 10

Buy in:

10 Minute EMOM

Odd:  Power Snatch x 7 (75m/55w)

Even:  Wall Walker x 3-5

Work:

10 Minute EMOM

Odd:  Clean & Jerk x 3 - 7 @ 75% (If you know your max(-ish) try to go 75% for 3 reps.  If you don’t go higher reps and get progressively heavier)

Even: 1 Round of Cindy

Then:

On :90 intervals 3 Rounds at each couplet

A)  HBBS x 5 @60% + Ankle Grabs x 15

B)  HBBS x 4 @70% + KB Swings x 25

C)  HBBS x 3 @70% + Ankle Grabs x 15

D)  HBBS x 2 @80% + KB Swings x 25

Then:

10 Minute EMOM

Odd:  TnG Deadlift x 5 @80%

Even:  Max Effort DUs

[r3sistancetraining]

140504 - Barbell Basics

KRay's Klinic:

Introduction to Olympic Weightlifting for those new to class

Mobility:

Lifter's choice

Buy in:

3 Rounds - :45w/:15r

1)  Wall Walker

2)  Sandbag Clean + Sandbag Zercher Squat 

3)  Pushups

4)  Double Unders - NO SUBS!  Even if you don't get a single DU just keep trying.

Work:

{3-stop clean pull + high hang clean} + Clean & Jerk

Work to max for the complex in 20 minutes

We are emphasizing position with the first movement then emphasizing speed with the second.  Perfect reps - No Misses!!

Cash Out:

Front Squat + Push Press Ladder (95lbs men/65lbs women)

10 minutes to establish top rung

1 FS

1 PP

2 FS

2 PP

3 FS

3 PP

and so on.

PENALTY:  5 Burpees everytime you drop the bar.