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WOD

BBC 9:4:1V

By August 24, 2020No Comments1 min read

Blade Method Fitness – Blade Method Barbell Club

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Pause Split Jerk (Find heavy 2, then 90% x 2, 95% x2)

Perform Dip, focusing on keeping a vertical chest, knees out, weight in heels. Pause 2″ then explode into jerk driving under the bar. Pause 2 seconds in split, then 2 seconds with feet under your hips and weight locked out.

a.: Front Squat

Work to a 3RM FS, use same weight for mar rep BS after each FS set

b.: Back Squat (Max Reps after each FS )

After each 3 rep FS, hit a max set BS with the same FS load

Back Rack Lunge (3 x 10)

Box Jumps (4×3)

a: Seated Single Arm DB Strict Press (3x10ea)

Weighted GHD Sit Ups (3 x 10)