TJ’s Gym Barbell Club – Workout for Wednesday 1/26 and Thursday 1/27
Damn, I wish I had pictures, but I was too busy cheering and watching and WILLING the bars up to take any photos at last Sunday’s session. Ham Kipp got a triple PR on his snatch. Scott M followed up last week’s PR C+J with a PR snatch too (and if he would just get down in a full squat he could pull 20# more!). Both got PR jerks out of the rack right after that. These two guys have been on fire and they couldn’t be better additions to the club. Super mellow and funny as heck, except when they’re lifting – then it’s game time.
Ham and Scott are perfect examples of why Barbell Club is awesome. Two kick-ass CrossFitters: Chest-to-bar pull-ups? No problem. Thousands of kettlebell swings? No problem. Ring handstand pushups? Check. Heavy Olympic lifting? Back Squats? High-end speed and power? Uh-oh. Weakness exposed. Metcon for days but these 2 dudes needed to get the strength-skills combo that only focused training could provide. After months and months of their lifts going nowhere, they’ve added one or two days of consistent, specific, tough training per week and BOOM! Blowing the doors off. What could Barbell Club do for your CrossFitness?
Here we go:
Snatch – 75 x 2, 80 x 2, 85 x 2, 90 x 1, 95 3 x 1
Snatch Pull – 110 (of Sn) 4 x 3
Front Squat – 80 3 x 3
(if time) Jerk Rack Support 3 x 20 sec at 100-110 of best front squat. Rack supports allow you to walk through brick walls, so MAKE time.
If you lift on Wednesday and Thursday, do this on Thursday:
Power Snatch 75 2 x 2
Power Clean and Jerk – Max
Back Squat – Heavy Single