03.09.2023

Strength
sumo deadlift
4 sets of 8 reps @ 60-65% your max conventional DL

then 3 sets
A.  foam roller hack squats or barbell hack squats x 10 reps with lighter load
   https://youtu.be/0UaKX8N_-Qo
B.  bird dogs x 10 reps each side

WOD
#justabar
8 rounds for time
20 bent over rows
15 curls
30 second overhead hold

03.16.2022

Warm up
2 sets
wall facing handstand hold, 30 seconds
weighted goblet squat hold, 30 seconds
weighted goblet squats, 30 seconds
10 each side single leg KB RDLs
50 feet each side single arm overhead carry


Mobility
1. Banded hamstring curls x 20 reps
2. Wall slides- slow & controlled x 5 reps
3. Yoga push ups x 5 reps


Strength
Find your max Deadlift today!!

warm up reps
8 @ 50%,
6@ 60%,
4@ 70%
2 reps @80%
1 rep @85%
1 rep @90, 95, 95+%




WOD
#justabar
9:00 AMRAP
3 deadlifts
3 hang squat cleans
3 front squats
3 strict press
3 push press

11.10.2021

2 rounds:
200 row
KB halos x 5 each direction
KB strict press x 5 each side
KB windmills x 5 each side
Bottoms up KB carry x 50 feet each side
KB racked reverse lunges x 6 each side

Primer
2 sets
5 each side KB RDL @3X01
10 feet elevated glute bridges
10 each side quadruped shoulder taps with a 3 second pause

Strength
Back squats
3 reps @ 65%
1 rep @ 80%
3 reps @ 70%
1 rep @ 85%
3 reps @ 75%
1 rep @ 90%
3 reps @ 80%
1 rep @ 92%



Nick Uranker
"Oh My Hands Hurt"
8 Minute AMRAP:
2-4-6-8-10… Ladder up as high as possible
Reverse Grip Bent Row
Curl
Hang Clean
Shoulder Press
Push Press

10.13.2021

Warm Up
2 rounds
2:00 choice cardio
10 Russian baby makers
20 plank to alternating toe touch
5 deep squat progressions


strength
A. snatch complex
2 sets warm up- light load, work positioning
4 sets building load starting at 60%
high pull + snatch + OHS

B. 6:00 EMOM
1 squat snatch- pick up where you left off on part A

WOD All Posts • Instagram
#justabar
4 rounds for time
10 high pulls- from the tall clean position
10 tricep extensions- standing
20 hang power clean
20 push press

08.24.2021

Warm Up
3 Rounds

A. Empty barbell good mornings x 10 reps
B. Empty barbell back squats x 10 reps
C. Alternating Shoulder Taps: x 10 with 3 second hold at the top
D. 1 Arm Overhead Hold: 30 seconds each side @ moderate weight (approximately 33% 1 rep max Shoulder Press) -elbow stays locked, shoulder engaged
E. 1 Arm Bent Over Rows: x 5 each arm @ weight used for 1 Arm Overhead Hold


Strength
4 sets
A. bench press x 3 reps- build load
B. chainsaw rows x 6-8/arm
C. straight arm lat pull downs x 12-15 reps

WOD
#justabar
8:00 AMRAP
4 bent over rows
4 reverse curls
4 strict press
4 reverse lunges


Cool down
T-spine opener x 1:00 - lay with foam roller or MB underneath your upper body with extended arms
Twisted cross x 45 seconds each side
Heel sit x 1:00

07.23.2021

Warm Up
2 sets
2:00 rowing/biking or running
6 inchworms
20 calf raises

Strength
3 sets
A1. barbell hip thrusts @10X0 x 8-10 reps- moderate load, fast reps
A2. DB death march x 16-20 steps- moderate to light load focusing on great stretch each rep
A3. parallette shoot thrus x 8-10 reps https://youtu.be/0CkCRZ8ZZcw


WOD
#justabar
Nick Uranker
17-16-15-14...2-1 reps
hang power cleans
push press

Post WOD: Glute Work
https://www.instagram.com/p/CKZqbCVFxJC/
40 Elevated Single Leg Glute Bridge
30 Deficit Cossack Squats
20 Rear Foot Elevated Split Jumps
10 Concentric Only Pistol Squats

07.01.2021

Warm Up
Thoracic flow
then
2 sets
10 single leg landmine RDL/side
10 goblet landmine reverse lunge to high knee/side https://youtu.be/794aGA7kUeU



Strength
Deadlifts +
8 reps @ 50%
6 reps @ 65%
4 reps @ 75%
2 reps @ 80%
2 reps @ 85%

between sets of deadlifts complete:
1. wall supported deadbugs x 7 each side
2. banded glute bridges x 15



WOD
#justabar
Uranker wod #3
9:00 AMRAP
3 deadlifts
3 squat cleans
3 front squats
3 push press
*go unbroken rounds, rest between rounds