TJ’s Gym Barbell Club – Workout for Wednesday 4/27 and Thursday 4/28
OMG!!! T-shirts are here. They sent them over from China by canoe, hence the wee delay. Novato lifters, your shirts are in Novato, SR lifters: SR. Just cross your name off the list when you grab ‘em up. They are pimpin’, by the way.
Snatch – Max for Day
Clean – 3 RM
Back Squat – work up efficiently to a heavy single, a PR if you feel good!
TJ’s Gym Barbell Club – Workout for Wednesday 4/13 and Thursday 4/14
Check out “California Strength Train Hard.” Tried to embed it but it wouldn’t go. Training is not necessarily about the outcome of a given lift, but about 100% effort over time.
A. Snatch – (80, 85, 90, 95, 100% for day) x 2
Two waves of snatches: work up to a max for the day, then drop down and work back up, trying to hit the same or greater max.
B. Rack Jerk – Heavy Single
C. weighted GHD hip-extension – 3 x 10 heavy
Crush your hamstrings.
TJ’s Gym Barbell Club – Workout for Sunday 4/10
Why to I have tallies on my ass? What is this, prison?
A. Muscle Snatch – Heavy Single
B. Clean and Jerk – 95% 3 x 1
C. Back Squat – Max for Day; 90% 2 x 3
TJ’s Gym Barbell Club – Workout for Wednesday 4/6 and Thursday 4/7
I need to give a big shout-out to the whole TJ’s community and express my gratitude for the success of last weekend’s fund raiser. We raised over $2000 in cash from the raffle, so if you bought tickets, thank you! Gotta thank our generous sponsors – Marin Running Company, Sports Basement, Peet’s Coffee, House of Air, Lululemon, and Sandy Boyd (hooking up the Giants tickets!). Pounding the pavement is no joke, so big props to Carrie Taylor, the hammer that lined up all these sweet prizes! Joe Ball and Ali Skrinar forked over serious miles to purchase Olivia and Jasha’s plane flights – that’s about a grand worth of airplane action. Incredible.
Thanks to all our efforts, Olivia is funded not only for Junior Nationals this June, but future competitions as well. She has been breaking personal records left and right lately – a snatch and two clean and jerk records in the last two weeks. She’s fired up, in no small part due to the huge group she’s got pulling for her, so thank you again!
A. Hang Snatch – Max. Position the bar at mid-thigh.
B. Clean and Jerk – Heavy Single. Stop after first miss not due to a correctable technical error.
C. Front Squat 3 x 3 @ 32×1 – 3 seconds down, two second pause in bottom, recover powerfully, one second pause before next rep.
D. before you leave knock out 3 sets of max reps strict chin-up or ring row.
TJ’s Gym Barbell Club – No Workout this Sunday Morning!
No AM BBC. All the action is PM this time around. 1:00 to 3:00. Be there.
Workout
Have fun doing a heavy single in the clean and jerk, then drink beer and eat meat. I know some folks are going to PR their C+J after they get a brew or two in ‘em.
We will be holding the raffle during the C+Js and the BBQ should be going the whole time as well.
TJ’s Gym Barbell Club – Workout for Wednesday
Hater, while you were sleeping, we were squatting. And fund-raising. The fundraiser is this Sunday in SR from 1-3. Come on in and toss a heavy bar over your head in the Clean and Jerk Throwdown while standing by to win any of the following swee prizes: Men’s and Women’s Lulu outfits (fully exchangeable), INOV8 WOD shoes, gift certs to: House of Air, Peet’s, The Counter, Sports Basement. Can’t think of anything I’d rather do on Sunday afternoon; see you there.
IMPORTANT! BBC WILL NOT BE HAPPENING SUNDAY MORNING DUE TO THE FUNDRAISER IN THE AFTERNOON 1-3. Come get your lift on at the C+J Throwdown!
A: Hang Snatch 5, 5, 3, 3, 3
(if you did this on Sunday: hang snatch 2, 2, 2, 2, 2)
B: Clean and Jerk – Max for Day; 90% 2 x 2
C: Run for your lives. The Poliquin squats are back:
Front Squat – heavy double, immediately followed by max reps of back squat with same load. Rest 30 seconds after back squats then perform max reps strict chin-up or ring row. Rest 3-4 minutes before next FS. 3 sets.
TJ’s Gym Barbell Club – Workout for Sunday 3/27
(If you were wondering where your beloved BBC blog post was and feared I had abandoned you, I had this all ready to go on Friday but end of the week blob status prevented me from hitting “Publish.” Now I’m going to be all OCD and re-check like 7 times, just like I already flip light switches over and over 
– C)
We are entering the home stretch on the fundraiser! As of Sunday it is one week until the raffle and C+J Throwdown. I am so, so excited about what this community is pulling off here. So far the response has been outstanding, above and beyond anything I had imagined possible, and I want to express my gratitude to everyone who has contributed so far.
Events next weekend are as follows:
12-3 in SR will be the C+J Throwdown, open to all TJ’s Gymers. Step up on the platform and put some weight above your head! No weight to heavy or too light, no technique too rough. Press-outs legit.
Periodically during the lifting we’ll be drawing prizes. If you buy a ticket (five bucks), you stand to win:
Men’s Lululemon outfit (fully exchangeable)
Women’s Lululemon outfit (ditto)
A pair of INOV8 WOD shoes
Gift certificates to: House of Air, Sports Basement, Peet’s Coffee, The Counter
You don’t need to be there to win – so grab those ticks even if you won’t make it on Sunday. BOOM!
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Hang Snatch – 5, 5, 3, 3, 3 reps
Power Clean and Jerk – Max for Day.
After each set, immediately increase load on bar by 10% and perform 3 clean pulls.
Front Squat – 85% x 2 reps, rest 1 minute, 15 sets.
TJ’s Gym Barbell Club – Workout for Wednesday 3/23 and Thursday 3/24
BBC Raffle Sunday April 3rd! Olivia’s going to the National School-Age Weightlifting Championships, June 24-26 in Gainesville, GA, and we’re coming together as a community to MAKE IT HAPPEN! Raffle tickets are $5 (cash only).
We’ve got INOV8s, a men’s and a women’s outfit from Lulu, gift certificates from Peet’s and Sports Basement, and other totally sweet stuff to get in for. You don’t need to be there on the 3rd to win (but definitely try to make it).
Going down along with the raffle:
Clean and Jerk Exhibition: Open to all TJ’s Gymers. Come show your lifting skill in a fun, laid-back atmosphere. No weight to small to be lifted; heck, throw the training discs overhead!
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Snatch – Max for Day
Clean and Jerk – Max for Day
Front Squat – Heavy Double
TJ’s Gym Barbell Club – Workout for Sunday 3/20
Raffle ticket sales have been awesome – so thank you to all who have supported Olivia and BBC with your dollaz. And if you haven’t bought any tickets – go for it! If you haven’t heard what’s up, here it is:
BBC Raffle Sunday April 3rd! Olivia’s going to the National School-Age Weightlifting Championships, June 24-26 in Gainesville, GA, and we’re coming together as a community to MAKE IT HAPPEN! Raffle tickets are $5 (cash only).
We’ve got INOV8s, a men’s and a women’s outfit from Lulu, gift certificates from Peet’s and Sports Basement, and other totally sweet stuff to get in for. You don’t need to be there on the 3rd to win (but definitely try to make it).
Going down along with the raffle:
Clean and Jerk Exhibition: Open to all TJ’s Gymers. Come show your lifting skill in a fun, laid-back atmosphere. No weight to small to be lifted; heck, throw the training discs overhead!
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Today’s workout: training our classic lifts, testing the back squat.
We’re not maxing the snatch or C+J, but instead looking for consistency at high intensity. The more often we lift heavy (90%+) weights, the more comfortable and consistent we will become doing so, and the more progress we will make when we test our max lifts. For example, a lifter tests a max snatch and lifts 135 pounds, from a previous best of 120, but it takes 4 attempts to make the weight. Not very consistent; a wobbly gain that is hard to build from. Then in the next two or three weeks of training, our lifter snatches 125 pounds (92%) 8 times, 130 pounds (95%) 3 times, and 135 2 times. No records have been set, but the lifter has made huge progress in consistency; they have built a base. The following week the lifter nails 150 pounds first try. Testing a max is different – we’re just finding out what’s there, not necessarily trying to induce further adaptation. That’s the difference between testing and training.
So here you go:
Snatch – 95% 3 x 1
Clean and Jerk – 90% (of last week’s max) 5 x 2
Back Squat – 3RM
TJ’s Gym Barbell Club – Workout for Wednesday 3/16 and Thursday 3/17
It’s official: we’re live with the fund-raising. Our very own Olivia’s going to the National School-Age Weightlifting Championships, June 24-26 in Gainesville, GA, and we’re coming together as a community to MAKE IT HAPPEN! Raffle tickets are $5 (cash only). Ask any coach to hook you up, then the orange things on the left go in the fancy box on the right. Such an awesome response already. We’ve got a world-class group of folks under this TJ’s Gym roof.
BBC Raffle Sunday April 3rd! We’ve got INOV8s, a men’s and a women’s outfit from Lulu, gift certificates from Peet’s and Sports Basement, and other totally sweet stuff to get in for. You don’t need to be there on the 3rd to win (but definitely try to make it).
Going down along with the raffle:
Clean and Jerk Exhibition: Open to all TJ’s Gymers. Come show your lifting skill in a fun, laid-back atmosphere. No weight to small to be lifted; heck, throw the training discs overhead!
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This workout will make you a bad pick for a fight:
A. Snatch – Max for Day; 90% 3 x 1
B. Clean and Jerk – 90% 2 x 1
C. Clean – Max
D. Strict pull-ups or ring rows – AMRAP x 3 sets, rest 3 min between sets
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Alternate workout (Wed-Thurs doublers):
1Power Snatch, 1Hang Power Snatch – Max
Jerk from racks or boxes – 95 % 3 x 1
BS – 80% 3 x 8
TJ’s Gym Barbell Club – Workout for Sunday 3/13
I love this: Just like a good big brother, Danny likes to come over and bicep curl the bar whenever Olivia gets a PR.
Shirts. We’re ready to order them and we need to know who wants one. So who wants one? Size and how many, posted to comments or e-mailed to me (calen.hall@gmail.com) OR respond to the D-board thread that will be up by Friday night. Sexy, retro, light blue ringer T with dark blue rings. Gym colors, baby. Plan on about 25 bucks. Here’s what the front looks like:
BBC Fundraiser Sunday April 3rd! This is going to be an awesome gym-wide community event to benefit our very own Olivia’s travel to the National School-Age Weightlifting Championships, June 24-26 in Gainesville, GA. Two main events going down simultaneously:
Clean and Jerk Exhibition Open to all TJ’s Gymers. Come show your lifting skill in a fun, laid-back atmosphere. No weight to small to be lifted; heck, throw the training discs overhead!
Raffle. Tickets are $5 (cash only) and will be available at all the gyms starting next week. We’ve got INOV8s, a men’s and a women’s outfit from Lulu, gift certificates from Peet’s and Sports Basement, and other totally sweet stuff to get in for. You don’t need to be there on the 3rd to win (but definitely try to make it).
You can contribute in so many ways: Buy tickets, lift in the C+J comp, or just show up and cheer. I am super excited to see what this community can do for Olivia and other competitors in our program!
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The squats this Sunday are another “I dare you:”
A. High Hang Snatch – 3 reps x 3-5 work sets. Position the bar 3/4 up the thigh. Focus on an explosive, slamming finish and speed under the bar. Moderate weight – no misses.
B. Clean and Jerk – Max for Day
C. Back Squat – Work up quickly to a heavy single (~95%), then drop down and perform 2 sets of max reps at 85% of the single. After a max rep set, immediately perform max reps strict chin-up or ring row before resting.
TJ’s Gym Barbell Club – Workout for Wednesday 3/9 and Thursday 3/10
Shirts. We’re ready to order them and we need to know who wants one. So who wants one? Size and how many, posted to comments or e-mailed to me (calen.hall@gmail.com). This will help us gauge how many to order in addition to yours. Light blue ringer T with dark blue rings. Gym colors, baby. Plan on about 25 bucks. Here’s what the front looks like:
BBC Fundraiser Sunday April 3rd! This is going to be an awesome gym-wide community event to benefit our very own Olivia’s travel to the National School-Age Weightlifting Championships, June 24-26 in Gainesville, GA. Two main events going down simultaneously:
Clean and Jerk Competition. Open to all TJ’s Gymers. Money goes to the cause for every pound lifted!
Raffle. Tickets are $5 and will be available at all the gyms starting next week. We’ve got INOV8s, a men’s and a women’s outfit from Lulu, gift certificates from Peet’s and Sports Basement, and other totally sweet stuff to get in for.
You can contribute in so many ways: Buy tickets, buy pounds from the C+J comp, lift in the C+J comp, or just show up and cheer. I am super excited to see what this community can do for Olivia and other competitors in our program!
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The Novato Crew is going after Sunday’s workout. This squat protocol will soon be infamous. If you lifted last Sunday, I’ve got something else for ya.
A. Snatch 90-92% 4 x 1
B. Power Clean, Clean and Jerk – 4 x 1
C. Front Squat 2 reps, then immediately back squat 1 rep, working up to a heavy double in the FS. Upon hitting the heavy double, immediately perform max reps of back squat with the same bar. Upon completing BS, perform max reps strict chin-up or pull-up. Rest 3 minutes. 2 working sets.
Alternate Workout #1 (if you did above Sunday):
A. Power Snatch – Max
B. 2 Front Squat and Jerk – Max
Work up to the heaviest weight you can jerk after two reps of FS.
C. Jerk Rack Dip – 5 RM with perfect position.
Very important for strengthening postural muscles of the jerk rack position. Un-rack a bar, holding as in a jerk. Dip and stand, keeping elbows up, midline tight, and bar moving down and up vertically.
If your dip and drive on the jerk has problems, begin at 80% of best jerk and go up from there. If you are technically excellent at the dip+drive, start at about 90% of best jerk.
Alternate Workout #2 (basically this one’s for you, Olivia…)
A. 1 Snatch DL, 1 Power Snatch, 1 Snatch – Max
B. 1 Clean Deadlift, 1 Power Clean and Jerk, 1 Clean – Max
C1. Push-press 5 reps x 4 sets
C2. Ring Row – 4-6 reps x 4 sets
This footage is too awesome to just be posted once. All Barbellers should watch this before bed each night.
TJ’s Gym Barbell Club – Workout for Sunday 3/5
Snatch – 90-92% 4 x 1
Power Clean, Clean and Jerk – 4 x 1 @ 85%
Front Squat – 2 heavy reps immediately followed by max reps back squat at same weight – 2 sets.
Warm up the squat with FS doubles followed by 1 rep of back squat.
TJ’s Gym Barbell Club – Workout for Wednesday 3/2 and Thursday 3/3
Dave Z is in beast mode – he stood up with a PR 333 front squat last week, then narrowly missed 343. Gotta be the lucky hat…
Two news items:
#1: At long last BBC T-shirts will be here next week (that’s almost a promise). They are totally sweet. Rock one and represent!
#2: BBC Competition Fundraiser tentatively scheduled for Sunday, April 3. What’s going down:
- Gym-wide Clean and Jerk competition with money donated based on total poundage lifted. Rockin.
- Raffle for Lulu, Inov8s, and other goodies! Ticket prices TBD.
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Classic Lift Max Day
Snatch – Max for Day; 90% x 1
Clean and Jerk – Max for Day; 90% x 1
Front Squat – 2 x 2 @ 90% of last week’s max.
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If you maxed out last Sunday:
Power Snatch, Snatch – (75, 80, 85%) x 2
Power Clean + Jerk – Max for Day
Front Squat – 2 x 2 @ 90% of last week’s max
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If you train Sunday and Wednesday, do this Thursday (so many workouts!):
A1. Snatch Deadlift 3 reps @ best snatch, rest 2 min
A2. Power Snatch 2 reps @ 75%, rest 2 min
4 sets
B1. Clean Deadlift 2 reps @ best clean, rest 2 min
B2. Power Clean and Jerk 2 reps @ 75% of C+J, rest 2 min
4 sets
TJ’s Gym Barbell Club – Workout for Sunday 2/27
A. Snatch – Max for Day; 90% 2 x1
B. Clean and Jerk – Max for Day; 90% 2 x 1
C. Back Squat – 2 x 2 @ 90% of last Sunday’s max
TJ’s Gym Barbell Club – Workout for Wednesday 2/23 and Thursday 2/24
Cleans have been looking good lately, but we can never stop toiling on the Snatch.
The jerk behind the neck is an interesting variant on the traditional split jerk done from the front rack. The behind the neck bar grip (that is, like a back squat) allows better scapular engagement than the front rack, in which the scapulae are spread. This makes it easier to get a strong overhead lockout, allowing us to possibly lift more weight and to focus our technique on the split position rather than the arms. There is more of a tendency to fold at the hip on the dip and drive the bar forward in this style, so watch out for that!
A. Multi-Position Snatch – Max
First rep from floor, second from above knee, third from floor.
B. Jerk from Behind Neck – Max
C. Front Squat – 100% x 1
The world record in the clean and jerk is 266kg. Here is 270 put overhead from behind the neck.
TJ’s Gym Barbell Club Workout for Sunday 2/20
More spots than a Dalmatian.
Watch out for more info on the Weightlifting Team Raffle and Fundraiser. Things are happening quickly behind the scenes…
This here is a no-nonsense workout that will make you a better athlete. Folks in our program ask me: “Since we only do Olympic lifting sometimes in CrossFit, how will BBC make me better overall?” Great question, and here’s my answer: Strength, speed, power, coordination, accuracy, agility, balance, and flexibility all get HAMMERED when we train the snatch and the C+J. Of the ten general physical skills, that’s eight (sorry endurance and stamina). I would add a ninth major capacity to weightlifting’s quiver: courage. Here’s my question: How could you NOT improve as an athlete?
Now get out there and rock it!
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Power Snatch, Snatch – sets at 75, 80, 85% First rep is power, second full.
Snatch – 90% 2 x 1
Power Clean + Jerk – 3 x 1 @ 90%
Clean Pull – 3 x 3 @ 110% of clean
Back Squat – 95-100% x 1
TJ’s Gym Barbell Club – Workout for Wednesday 2/16 and Thursday 2/17
Very Big News. Many of you are already aware that Olivia will be heading to the National School Age Weightlifting Championships in Georgia later this spring. Here’s the deal: a ton of local merchants like LuluLemon and Maring Running Company are donating sweet gear for a RAFFLE to raise money for Olivia’s trip and for Barbell Club in general. This is a great community we have here, and this is what community is all about. I will be posting all the details in the next blog entry, but for now, get ready for a fun event that is all about supporting the great athletes in this club. Proceeds from the imminent BBC shirts will also be going toward this cause!
A. Hang Snatch – 3 reps. Work up to your max. Emphasis on big finish followed by instant change of direction and speed under the bar. Ninja.
B. Clean and Jerk – Heavy Single; then singles at 80, 85, 90% of heavy single. Get up to a rep at 92-95%. Make it pretty, then drop down and go back up. Roller coaster style.
C. Front Squat 4 x 4 @ 85%
If you don’t know what your max is, find 4RM.
This guy is writing the book on hang snatches. He intentionally aborts the recovery on the first rep. We will recover fully every rep:
TJ’s Gym Barbell Club – Workout for Sunday 2/13
Don’t judge me, but I caught myself doing this yesterday in the Andronico’s parking lot. I now realize it’s become routine for me to hook grip, like, everything. Gear shift and steering wheel. Beer bottles. I am actually proud of this and weirded out at the same time. At least I don’t use chalk on everything. Yet.
Why do we hook grip in weightlifting? It’s simply a stronger grip with the integrity necessary to withstand the forces generated in the snatch and clean (if you are hook gripping jerks and squats, stop doing that). When we use the index and middle fingers to grip the thumb and lift a bar, the load creates a ton of friction between the thumb and forefingers, locking the grip in place. So it’s really friction, not muscular effort, that creates a crazy-strong grip. This is why novice lifters feel like their thumbnail is getting ripped out when they first hook grip, and why some weightlifters grow their thumbnails out to create more surface area (!).
I had a fried soft shell crab BLT at Bubba’s for lunch and the delicious sourdough gluten-fest bread is making my tummy hurt, so I better wrap this up.
A. Snatch -( 85, 90, 95%) x 2
That’s a rep at 85, 90, and 95, then back down to 85 and back up again.
B. Power Clean, Clean and Jerk – 85% (of C+J) 3 x 1
Looking for a power clean followed by a clean, followed by a jerk. We will be limited by the power clean to a weight that’s 90% of our C+J or lower.
C. Back Squat – 4 x 4 @ 85%
I would strongly encourage folks to knock out some ring rows or strict pull-ups between squat sets.
TJ’s Gym Barbell Club – Workout for Wednesday 2/9 and Thursday 2/10
First one to identify this whizzing blur of a lifter gets to put the chalk bucket right next to THEIR platform next workout. I’ll give you a hint: it’s not Ham, or Alicia Bannister.
Power Snatch – Max
The heaviest weight that can be received at or above parallel. This should be around 85% of your snatch. Unless you CrossFit a lot, in which case it might be as much as 200% of your snatch. Burn.
Clean and Jerk – Max for Day
Two consecutive misses permitted. Go for a big one.
Clean – Max
After you can’t jerk ‘em, keep on cleaning ‘em.
This is already a big workout, but if you have time (YES YOU DO), it’s jerk rack support time: 3 x 20 sec @ 100-125% of max front squat.
Thursday dubble dipperz:
Power Snatch, Snatch - sets at (75, 80, 85% of Sn) x 2
Power Clean + Jerk – 3 x 1 @ 85%
Barbell Forward Lunge – shoot for 4- 5 reps each leg at about your best snatch x 1 set. Pause 1 sec between reps.
TJ’s Gym Barbell Club – Workout for Sunday 2/6
Where did ALL the weights go in Novato? Let me turn around here real quick:
Oh, THERE they are! I’m putting San Rafael on notice: BBC has been blowing UP in Novato. Country strong, buddy, country strong.
A. Snatch – work up to a heavy single (95-100%), then back off and do 3 x 1 at 90% of the heavy single.
B. Clean and Jerk – 85% 3 x 1 – Not a crusher weight. Get in and get out. Getting our licks on the C+J.
C1. Front Squat 4 reps
Directly to:
C2. Hip Extension on GHD 20 reps
Rest 2-3 minutes
Alternate C1, C2 for 3 working sets (do sets of 5 on hip X until you get up in weight on the FS)
TJ’s Gym Barbell Club – Workout for Wednesday 2/2 and Thursday 2/3
Clean and Jerk 90% 3 x 2
Back Squat 80% 6 x 6
Press 80% 6 x 6
TJ’s Gym Barbell Club – Workout for Sunday 1/30
Tia M. is all up in this Sunday blog! Tia joined us last quarter and has caught the bug. She has gotten a ton stronger (now repping out her previous max squats), more flexible (she can overhead squat ALL THE WAY DOWN now), and way more skilled, dare I say graceful, with a barbell. She pushes herself hard and is very motivated to improve, qualities that us coaches adore in athletes. Tia makes excellent noises when she lifts, which she calls “not suffering in silence.” I like it.
Let’s talk about grip strength. For many lifters, yours truly included, grip integrity is actually a limiting factor in weightlifting, especially the snatch. The body can’t lift what it can’t hold onto, and it makes sense that the small muscle groups of the forearm might reach their limit before the large muscles of the legs, hips, and torso. We usually don’t realize that grip is a limiting factor – the weight just “feels” heavy. Then we might put on some straps and, wow, all of a sudden the weight feels lighter. The nervous system is very sensitive to grip integrity during a lift, and when it senses the limit of grip strength, it actually down-regulates force production in the hips and legs, making the weight “heavier.” This is also why our lifts suck if we bend our arms early. Now we’re making the biceps, a muscle even weaker than the gripping muscles, the weak link and our nervous system is responding in kind to protect the biceps. Result: slow, awkward, and/or missed lifts.
What to do? Use of straps fixes the problem, sort of. Even lifters with very strong hands can snatch more weight with straps because of their effect on grip strength. But overuse of straps is obviously not good for a lifter whose underlying issue is weak hands. This lifter might still snatch with straps to allow more weight to be lifted, but movements like heavy pulls and deadlifts that might otherwise be done with straps will be done “with fingers” to bring up the grip and condition the hands. Also, other exercises that involve gripping can be beneficial: weightlifting coaches the world over call strict pull-ups the most valuable non-barbell exercise, and grip is one reason why. Today’s session has strict pull-ups alternating with front squats. Getting strong.
Overall signs grip could be an issue for you:
- Your technique is good but you snatch much less than you clean
- You always use a mixed grip when deadlifting heavy
- You tear your hands easily when you do kipping pull-ups
- Use of straps makes a HUGE difference in your lifting
A. Power Clean and Jerk – Max – the heaviest weight that can be power cleaned before the jerk
B. Clean Pull – 105 (of clean) 3 x 2
C1. Front Squat – 1 rep
C2. Strict Pull-up or Chin-up x AMRAP x 4 sets
During part C you will find a max front squat while performing max pull-up reps while resting between squat attempts.
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
