FRIDAY 260904
“THE BARBELL TOLL ROAD”
Death-by WOD with Barbell Complex Buy-in each round.
Each round is 2 minutes.
Barbell Complex reps remain the same
5 Deadlift – 4 Hang Power Clean – 3 Front Squat – 2 Shoulder-2-Overhead 125/85
+1 Burpee Over the Bar
Athletes will continue through each round until they are not able to complete the barbell complex and/or the required amount of Burpee’s over the bar in the 2 minute round.
The goal for today will be to complete at least 12 rounds.
Who can surpass 15 rounds?
The barbell is your buy-in; the burpees are the tax. Early on, the clock is your friend. Late in the game, it becomes your executioner. Keep your setup clean, snap your feet fast over that steel, and do not let the timer catch you.
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Strength & Olympic Lifting
Week 2 of 8 – Series Clean
Hang Power Clean Strength
Skill Work
4x(1×1) – High Hang Power Clean + Hang Power Clean
3×3 – Tall Clean
Strength Work
6×2 Hang Power Clean @ 65-70%
Accessory Work:
4 Rounds for Quality
8 Clean-Grip RDL
10 Barbell Hip Thrust
10 Bent Over DB Row
15 Banded Face Pull
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Friday’s Schedule
6AM – Workout of the Day
8AM – Strength / Olympic Lifting (90 minute class)
430PM – Workout of the Day