- by Brice Helms
- 0 minute read
Barbell Club WOD, May 3, 2025
Barbell Club – Sat, May 3
Focus
- Welcome to Week 1 of our next lifting cycle! Over the next 4 weeks, we will work towards establishing a 1-rep-max snatch.
- For the Main Lift, build to a heavy and unbroken set of the complex, leaving 10-20 lbs in reserve.
- For Accessory – I, start with a light load and build heavier without sacrificing speed or quality of movement. Use only the shoulders to elevate and shrug under the bar – no leg drive.
- For Accessory – II, work continuously for each :30 interval without resting.
Warm-up
2 sets:
1:00 SkiErg
1:00 row
10 PVC pass throughs
5 wall squats
1 set:
5 deadlifts to mid-thigh
5 deadlift-shrugs
5 muscle snatches
5 behind-the-neck snatch grip push jerks
5 overhead squats
5 hang squat snatches
5 squat snatches
– Use an empty barbell.
3-5 sets:
1 hang squat snatch
1 squat snatch
– Build in load to your starting weight (~40%).
Main Lift
Every 1:30 x 10 sets:
1 hang squat snatch
1 squat snatch
Hang Snatch (Weight)
Squat Snatch (Weight)
Accessory – I
5 sets:
3 tall snatches
– Rest 2:00 between sets.
Accessory – II
3 sets for reps:
:30 V-ups
– Rest :15.
:30 overhead squats (35/45 lb)
– Rest :15.
:30 :30 active bar hang
– Rest :15.