During last week’s Zoom meeting that Courtney and I had with some Verve members, they asked for some barbell complexes to be programmed. On Monday’s I will post a barbell complex of the week. The idea is to work on your technique with lighter weights. The complex is programmed to be done without putting the bar down until the last movement reps are finished. You can add weight as long as you can complete the entire complex without dropping the bar. If you don’t have additional weight, you can add reps to each of the movements. This week’s complex is below and the starting rep recommendation is 2 reps of each movement. I used 95# and ended with 5 reps of each movement and it did the trick. Feel free to do this a few times a week to practice your barbell movement. We will provide videos of some of the complexes that might be a little more challenging.
ENDURANCE-
W6 D1
Row or Run
20:00 @ RPE 3 – 5
Rest 4:00
10:00 @ RPE 3 – 5
Rest 2:00
5:00 @ RPE 3 – 5
WOD-
As many rounds as possible in 12:00 of:
50 Double Unders
25 Sumo Deadlift High Pull 75#(55#)
50 Single Unders
25 Good Mornings 75#(55#)
BARBELL COMPLEX OF THE WEEK-
Deadlift + Below the Knee Hang Power Clean +
Front Squat + Below the Knee Hang Squat Clean +
Muscle Clean from the ground
*Keep it light and start with 2 reps of each movement.
If you have extra weight, you can add weight, if you don’t have
extra weight, you can add reps
