4328 Tuesday 1/6/2026

WOMEN’S ONLY BARBELL CLUB

6-Week course
Mondays/Wednesdays
7:30-8:30pm
Jan 12 - Feb 18 (6 weeks)
Coach James Lopez
SIGN UP AND DESCRIPTION HERE

A
3 lap run
1 min each side - hip to hamstring stretch
1 lap run

With pvc:
5 rds
5 pass throughs
5 behind the neck strict press
5 snatch grip deadlift to knee
5 snatch grip deadlift to mid thigh
5 muscle snatch

With light weight:
3 sets
3 pause power snatch - 5 sec pause in receiving position
rest 45-60s

*Spend remaining time building to snatch loading with sets of 3 fast singles at a time.
(15 min)

B
1 min work / 2 min rest for 5 sets
Max reps power snatch
Set 1: 60-62% of recent 1RM
Set 1: 60-62% of recent 1RM
Set 1: 65-67% of recent 1RM
Set 1: 65-67% of recent 1RM
Set 1: 70-72% of recent 1RM
(15 min)

C
Shared burden with a Partner
2 mile run
*16 min timecap