Wednesday, August 19th, 2020
Barbell Club Returns
After we had a packed class last week (sorry to the 10 members on the waitlist!) we’ve decided to move forward with a weekly Barbell Club on Sunday at Noon. In its last iteration, we saw dramatic improvements in athletes’ Olympic lifts and Coach Kuppers and I cant wait to see what everyone will accomplish in the coming weeks. These classes are set up for the beginner to advanced lifter.
This past week we did a 3 Position Power Clean to get a good look at everyone’s ability in each step of the lift (the first, second and third pull). Some athletes then decided to keep the weight low but dialed in specific movement pattern issues that we found through the warmup while others tried to see how heavy they could go with good technique. Both of these approaches are valid and beneficial in their own way. There was great energy and I’m excited to see more people advance their Oly lifting prowess! A Barbell Club 5 Class Punch Card will be $90 for Cove members and $125 for non-members. We know that lifting on a Sunday might not always fit into your schedule so we thought a punch card would be the best idea. Below is a general outline of the complexes/skills we’ll be working on over the next few weeks. Hope to see you there!
August 23rd – 3 Position Power Snatch
August 30th – 3 Push Jerks (From the Rack)
September 13th – 1 Power Snatch + 2 OHS
September 20th – 1RM C&J + Tempo Back Squats
September 27th – 1RM Snatch + Snatch Grip Deadlifts
Stay Golden,
Head Coach Holden
Coach Kuppers demoing proper barbell positioning
METCON
50/40 cal row or 60/45 cal bike
40 Pullups
30 Bar Facing Burpees
20 Snatch
Remaining Time Max HSPU
Time Cap: 15 min
Fx: J-Hook Row, 75/55, Piked Pushup
P: 115/75
O: 135/95, strict HSPU
ACCESSORY
3 rounds
:30 sec Tuck Up
:30 sec Situps
:30 sec Flutter Kicks
:30 sec rest
HOME METCON
800m Run
40 Bentover Rows
30 Lateral Burpees
40 Alternating DB Snatch
Remaining Time Max HSPU/Piked Pushup