RAISE THE BAR
Two barbell workouts to test different facets of your fitness
CONDITIONING WORKOUT
• 5 sets of 12 reps for each exercise. • Move quickly from one exercise to the next to maintain the intensity. • Rest 60 secs between rounds.
1a. THRUSTER
• With the bar at chest height, drop into a deep squat, then explode into an overhead press. • Drop the bar back to chest height and repeat.
1b. DEPTH JUMP
• With a light weight on the bar, perform a jump squat and land with soft knees, slowly lowering yourself into a deep squat. • At the bottom of the squat, repeat the movement.
1c. HANG CLEAN TO PRESS
• Keeping your back straight, hinge at the hips and lower the weight to around knee height. • Perform a power clean to your chest, then press overhead.
1d. SNATCH-GRIP DEADLIFT
• Take a wide grip on the barbell (a fistwidth in from each end). • Assume a normal deadlift position, drive through the legs and straighten out at the top.
1e. FRONT SQUAT
• Hold the bar across your shoulders. • Drop into a low squat, pause at the bottom and explode back up, under good control.
FUNCTIONAL STRENGTH WORKOUT
• 5 sets of 10 reps for each exercise. • Rest 60 secs between rounds.
2a. LANDMINE PRESS
• Anchor one end of the barbell to the landmine attachment. • Take hold of the bar in one hand and press it up, keeping your core tight.
2b. SPLIT SQUAT
• With the barbell on your back, elevate your rear foot on a bench and put your front foot slightly ahead and to the side for balance. • Drop into a deep split squat, then drive back up.
2c. SINGLE-ARM ROW
• Anchor one end of the barbell. • Turn around, so the anchor point is behind you. • Hold the end of the barbell in one hand, bend at the hips and row the bar up by squeezing your lat.
2d. BEHIND-THE-NECK PRESS
• Hold the barbell with a wide grip and place it on your back, in the same position you would for a back squat. • Press the bar overhead, then lower back to the start.
2e. ROLLOUT
• Load one plate either end of the bar. • From a kneeling position, brace your core and roll the bar out, directly away from you, lowering your chest towards the floor. • Reverse the movement.