Barbell Club WOD, June 12, 2025

• This is Week 1 of a 4-week cycle focusing on building to a 1-rep max split jerk.
• For the Main Lift, perform 3 heavy sets of the complex, building in load. Leave 10-20 lbs in the tank, versus going as heavy as possible.
• Perform 2 additional drop sets at 95% and 90% of your heaviest set of the day.
• Rest 3:00 between sets.
• For Accessory – I, build to a heavy set of 5 back squats. Leave 10-20 lbs in the tank to have gone heavier.
• 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 ski
15 PVC pass thrus
10 push-ups
5 strict pull-ups
– Pause in the hang of the pull-up for :03.

2 sets:
3 strict presses
3 push presses
2 pause split jerks
2 split jerks
– Use an empty barbell.

3-4 sets:
2 push presses
2 pause split jerks
– Build in load to just under your first working set.

3 sets for load:
3 push presses
3 pause split jerks
– Pause in the dip of the jerk for :01.

2 drop sets:
1 complex @ 95%
1 complex @ 90%

3 sets for load:
5 back squats
– All sets between 70-80% of 1-rep max.

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