This workout is programmed to help you increase your overall strength through barbell specific movements. This will be the format for our barbell class that will be starting up in the near future following Ski/Snowboard Fitness. In the barbell class, we will have a specific warmup for every barbell movement for the day that the coach will walk you through before we get into the heavy lifting complex. We will be focusing on increasing weight through the main compound lift and building good form with you. After that, we will go down in weight and work on cycling high reps and low weight on a barbell to increase our clients fluidity and efficiency with a barbell. These workout will help you increase your overall strength and be a super fun workout for those who love to or want to learn to throw around a barbell!
Warmup
- 400m Row/Ski/Bike
- 10x Spider-Man Lunge/Instep with Twist
- 20x RDL Kicks
- 10x Lying Kicks across body
- 5x Scapular Pull-Ups; 5x Regular Pull-Ups
- 10x Scapular Pushups; 10x Regular Pushups
- 15x Air Squats
20-Minute Maximum (build in weight)
- 5,5,4,3,3 power cleans
After 20 minutes of Power Cleans, use a lacrosse ball to smash your upper trapezius, stretch out in Upward Dog, and use a foam roller to roll out your back.
4 Rounds
- 5x Hang Cleans
- 8x Burpees over bar
- 10x Calories Row/Ski/Bike
2 Rounds
- Lower Back Complex
- 30x ea. Shoulder External Rotation
