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

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

 

Volunteers and Judges 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 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