The Gym Lake Highlands – Barbell Club
Warm-up
400m Run
Then…
3 Rounds
10 Banded Glute Bridges
30sec Ring Plank
30sec Hollow Body Hold
10m Walking Lunge
Barbell Strength
A) High hang Snatch High Pull
5 reps, 90sec rest, 3 sets
Barbell Strength
B1) Clean Grip Deadlift
@30X1, 6-8 reps, 60 sec rest, x 3
B2) Strict Press
@20X2, 6 reps, 60sec rest, x3
Barbell Conditioning
21min EMOM:
Min 1: 3 Wall walks
Min 2: 5 Hang Power Cleans (must be unbroken, no dropping the bar)
Min 3: 30 unbroken double unders
Dessert
Every 1:15 x 6
– 10 Zottman Curls
– 10 Banded Tricep push downs