Back to the Barbell

Everyone back from Regionals weekend inspired and tan?!  Let’s get back to work!

Hope you all got at least a little something out of May’s bodyweight warmups. I know I heard anecdotal evidence of improvement in obvious movements, such as pull-ups, push-ups, and toes-to-bar, as well as some that may have been less apparent, like double-unders. It just goes to show that a rising tide (of fitness!) lifts all ships. There’ll be more direct, quantitative ways to check your progress over the past month in the very near future.unnamed

It’s June, so we’re switching from bodyweight back to the barbell for another round of Olympic Weightlifting warmups. There’s a large neurological piece to Olympic Weightlifting, so doing rep after rep with little to no weight, and great technique develops movement patterns and muscle memory.  This will allow you to think less and just lift your next PR. Plus it’s a great way to get loose. Like dancing through the agility ladder with 20kg held overhead.

June 2, 2014
Strength:
High Bar Back Squat 3-3-3-3-3

WOD:
3 Rounds:
15 Squat Clean (95#/65#)
15 Pull-ups
400m Run

  9 comments for “Back to the Barbell

  1. SamB
    June 2, 2014 at 8:32 am

    Hbbs 255
    WOD 15:18 (I think). Maybe 15:38. Not sure. Rx. Nice race with Ethan, who beat me.

  2. Tom Matlack
    June 2, 2014 at 10:17 am

    245#
    14:37 RX mini badger
    This one played to my low IQ workout preference …

  3. Shorty
    June 2, 2014 at 10:52 am

    HBBS: 200#
    Badgercito – 13:33 Rx
    Great job 5:30am!

  4. Kate
    June 2, 2014 at 12:02 pm

    HBBS: 140#
    WOD: 17:01 with 65#, one red band. Pull ups continue to plague me.
    Great job 6 AM!

  5. Samuel
    June 2, 2014 at 12:35 pm

    High Bar Back Squat: 170#
    WOD: 19:26 with 75#, one red band. Much more challenging than I expected – great program!

  6. Jess B
    June 2, 2014 at 12:54 pm

    HBBS: 120#
    WOD: 16:18 @55#

  7. Tim
    June 2, 2014 at 1:21 pm

    HBBS: 200#
    WOD: 16:42 Rx

    Great to be back in the 6:30am and fun to have Sam in the mornings! Rough times with mini-Badger today – squat cleans felt pretty wretched – about what I expected after 3 weeks off for vacation/work.

  8. Tony
    June 2, 2014 at 7:32 pm

    HBBS: 295# – Joe didn’t bro rep me on last 2 @ 315 (at parallel and not below he said).
    WOD: 14:32 RX

  9. Moe
    June 4, 2014 at 4:04 pm

    HBBS: 245#
    WOD: 18:08 (500m row + RX weight)

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