When you think about a baby you probably don’t think of your Rogue weightlifting bar, but here at Double Edge we have the saying “set your bar down like a newborn child”! What does this mean? It means that as tough as those bars look they still can be broken when there is no weight on the bar. So to help clarify on how to put away your weight and bar we have created a simple step by step process to treat your bar like a baby!
Step 1: Take off your safety clips and small plates
Step 2: Grab hold of the bar with one hand while the other hand pushes off the weight on one side of the bar
Step 3: Don’t drop the bar!! While still holding onto the bar push the bar up to a vertical position so that the other weights slide off the bar and onto the floor
Step 4: Pick the bar up and replace it where you found it.
Step 5: Pick up the weights that were left on the floor and return them to the appropriate weight rack
Step 6: Help your neighbor with their weights!
Step 7: Smile! Great Job!
These short steps will help you make sure that your bars keep working and your baby handling skills improve! Thank you!
Love,
Double Edge Staff
GROUP CLASS WORKOUT
Warm Up:
2 min machine, 25 pass throughs, 15 moderate weight KB Swings, 1 min plank
Strength:
16 Cleans (One every 40 Seconds-Squat or Power)
Foundational: 2 Power Cleans
Metcon:
Dynamic
Buy In
40 Toes to Bar
2 Rounds
30 Cals (Alt)
12 DB Thrusters(45/30)
Cash Out
40 Pull Ups
17 Min Time Cap
Foundational
Buy In
30 K2E/V-ups
2 Rounds
25 Cals (Alt)
10 DB Thrusters
Cash Out
30 RingRows
Mobility:
Pre – Banded Wrist Distraction (pg. 285)
Post – Glute Smash & Floss (pg. 300)
COMPETITION CLASS WORKOUT
Warm Up:
2 min machine, 25 pass throughs, 15 moderate weight KB Swings, 1 min plank
Strength:
Requirement Practice: Last Day!
For Those who have made the requirements,
14 Heavy Power Cleans @75% (1 Every 15 Seconds) Then 5×5 Heavy Barbell Rows
Metcon:
3 Rounds
15 Pull Ups
8 Deadlifts @245/170
30 Double Unders
Mobility:
Classic Calf Stretch