Non BBHB competitors:
A. emom – 16mins
odd – Row 10-12 cals
even – Power Clean TnG x 3 60-70% of 1rm
B. emom – 16mins
odd – 7 burpee box jumps overs 24/20#
even – 7-9 T2B
C. Coach’s choice midline stability work
BBHB competitors:
Stretch with class
+
20-30 min all at EASY pace:
– 1 min row
– 1 min single jump rope
– 1 min run
– 1 min AD
+
Foam roll 10 min/ take care of anything nagging you
Wednesday 11-27-13
A) Power snatch cluster 1.1.1×4 – rest10sec/ 2-3 min
+
BBHB workout 13.3 prep
3 rounds @ 80-85%:
– 400 m run
– 10 KB snatches R 53/35
– 10 KB snatches L
– 8 Burpee OTBox jumps 24/20
– rest 4-5min
*try and match round times
Holiday Hours
Wednesday: Regular hours
Thursday: No class
Friday: 8am & 12pm only
Saturday: Barbells & Handlebars @ Lakeside Baptist Church (No Saturday class)
Sunday: Regular hours
Barbells & Handlebars Volunteer Meeting:
Excitement is building as Barbells & Handlebars is set to go down this Saturday. We are still in need of volunteers and judges to help the event run smoothly. This event is on a bigger scale than last year with more competitors, sponsors and event. In order for it to run smoothly, we all need to be on the same page.
We will be holding a volunteer meeting this Wednesday at 8:30pm. Please plan on attending if you know you can help out this Saturday. If you can’t come on Wednesday but still would like to help out on Saturday, please let us know and we will fill you in as best we can.
Tuesday 11-26-13
A) Build to a tough single squat clean in 10 mins
+
Run 800m
rest 3mins
20 DB/KB walking lunges 35/25
20 T2B
20 BB front rack reverse lunge 135/95, 115/75, 95/55
20 HR pushups
20 plate over head walking lunge 45/25
rest 3min
Run 800m
*If newer to the squat clean, work on form over 10 min
Excitement is building as Barbells & Handlebars is set to go down this Saturday. We are still in need of volunteers and judges to help the event run smoothly. This event is on a bigger scale than last year with more competitors, sponsors and event. In order for it to run smoothly, we all need to be on the same page.
We will be holding a judges and volunteer meeting this Wednesday at 8:30pm. Please plan on attending if you know you can help out this Saturday. If you can’t come on Wednesday but still would like to help out on Saturday, please let us know and we can fill you in as best we can.
A1) Close grip bench press @ 32X1; 5, 5, 5; rest 30 sec
A2) Weighted/negative pull-ups; 2-4 reps x3; rest 90 sec
+
Everyone
BBHB workout 13.2 prep
3 sets @ 85-90%:
– Row 500 m
– 6 shoulder to overhead 155/105, 115/75, 95/65
– 9 OTB burpees
Rest/walk 4-5 min
*S20 should be heavy
4 sets:
18 double unders
8 burpees
8 deadlifts moderate
rest 90 sec
+
35 sec row hard
rest 25 sec
x6
+
60 sec side bridge
x3 each side, rest 45 sec after both sides
– for the deadlifts, continue with the lowering portion of the movement for all reps, even the last of the set, with no bouncing from the ground
– deadlift grip is both overhand
A) Build to a 1RM HBBS in under 10 min
A) Build to a heavy clean + hang clean in 5-7 sets
B) Squat clean thruster cluster; 3.3.3×3 rest 10 sec/2-3 min
C) 400 m farmers carry 70/45 per hand
