Barbell Club – Oly & Pump

 

Barbell Club – Oly & Pump – Tuesdays at 7pm

1-oly-split-jerk-682x1024Need more barbell in you life? Looking to improve your technique and become more comfortable with the technical Oly lifts?  Or are you simply looking for a quick pump?   In either case this class is an excellent addition to your weekly routine.  The Oly and Pump track will run simultaneously and participants will be able to choose which they would like to follow.

The Oly track will include technique work combined with accessory strength and will alternate weekly between the Snatch and Clean & Jerk along with their associated accessory lifts.  This opportunity is great for those who want to spend a full hour dedicated to the most complex lifts we do in the gym.  The skills you learn in these classes will not only increase your 1 rep max lifts, but they will transfer over to your regular WOD scores and overall fitness.  Who knows, maybe you’ll even find yourself buying a singlet and competing in an Olympic lifting meet one day!

The Pump option is a Strength, Power, and Muscular Endurance program which requires lower skill.  This option affords the opportunity to build a better base level of strength while increasing the muscular endurance that is necessary to both excel in the sport of CrossFit and look good naked!

Classes will be held in the Toaster (near the desk in Southie Green) on Tuesdays at 7pm.  Each class will last an hour.

An example of class structure can be found below – this includes both the Oly and Pump options.

OLY
Warm Up
——-
3 rounds:
3 snatch push press
3 power snatch
3 drop snatch

Press in Snatch
—————
4×3 light

Hang Snatch + Snatch Balance
—————————–
5x(2+1) @ 75-80%

Back Squat
———–
3×5 heavy

PUMP
Warm-up w/ lightly weighted barbell
3 Rounds
– 3 back squats
– 3 lunges each Leg
– 10 Bench/floor press with a 3 second negative

4×3 Bench Press @ 80%

5×3 Pendlay Row Heavy with Pause at the top
Followed immediately by max effort strict weighted pull-up

Rest 90s after each set

Then
Back squat
———–
3×5 heavy

Coach Pat Hopkins

Barbell Club meets on Saturdays at 11am beginning 6/5 . These classes DO count toward your weekly total of classes. Check out CrossFit Southie’s schedule to drop in for a class!