Barbell Club WOD, April 17, 2025

• Welcome to week 3 of this lifting cycle! We will continue to work towards establishing a 5-rep-max sumo deadlift, 3-rep-max hang power snatch, and 1-rep-max clean and jerk.
• Keep loads lighter this week and leave room to add 10-20 lbs to your heaviest set so that you can increase your load each week.
• For today’s Main Lift, use a light-to-moderate load that allows for an emphasis on SPEED and QUALITY of movement.
• In Accessory – I, alternate which leg you step with on each rep. Build to a tough 16 reps throughout the 3 sets. if this is your first time performing the movement, stay at a moderate weight for all 3 sets.
• For Accessory – II, Use a KB load that you can barely get for 10 and may require breaking up the final set. The bear hug should be unbroken.

2 sets:
1:00 row (moderate pace)
5 step-back lunges/leg
5 Cossack squats/leg
10 slow V-ups
10 good mornings

3 sets:
5 sumo stance DB goblet squats
– Use light loads and emphasize holding at the bottom, pushing the knees out over the toes, and driving through the heels to stand up.

1 set:
10 sumo deadlifts (empty bar)
10 sumo deadlifts (very light)
5 sumo deadlifts (light)
3 sumo deadlifts (working weight)

Every 1:30 x 8 sets:
3 sumo deadlifts (60-70%)
– All reps performed for SPEED.

3 sets:
16 KB front-rack box step-ups (8/leg)

3 sets:
1:00 DBL KB Front Rack march
10 double-KB strict presses
– Athlete chooses loads.
– Rest as needed.