Barbell Club Phase 12 – The Return of GBC

After November’s lower rep heavier phase you should have developed some extra strength for December’s return to volume.

This month the reps are higher and the rest lower. It is important that you stick to this format to get the desired results… So if you have Christmas gossip to catch up on make sure you do it before class.

Choose a weight with which you can lift the full 15 reps (12-15 is acceptable on the fourth set) whilst sticking to the 60 second rest. That said, the 15 reps should not be easy – make sure the last few reps are a real challenge to complete. Have a think about this beforehand so you can set up quickly in class.

There is only a 60 second rest between the A and B exercises and again between the Bs and Cs. Make sure that your team is well prepared before you start the clock.

If you work in teams of up to four you can follow this format:

Person 1: A1. Rack pull / rest / A2. Dips / Rest / repeat for four rounds of each

Person 2: Rest / A1. Rack pull / rest / A2. Dips / repeat for four rounds of each

Person 3: A2. Dips / Rest / A1. Rack pull / rest / repeat for four rounds of each

Person 4: Rest / A2. Dips / Rest / A1. Rack pull / repeat for four rounds of each

Repeat the format for the B and C exercises.

Stick to the tempo. Failing a set does not mean that you can count faster next time. Yes, I did see you do this last month boys 🙂

Keep your form solid. If needed, your coach can give you an alternative movement to ensure that you get the most benefit from the workout.

Remember to record your weights in your spreadsheet every week.

Finally, it has been a real pleasure working with you all this year. I have seen you grow and improve so much; and there have been moments that have really touched my heart (Anna and Christina’s first pull ups last week! – such beautiful form). The community and team work have been the best that I have experienced and as a result we have been able to make the logistics of the room and equipment work for some really interesting work outs. Thank you and well done to everyone.

I hope you have a great holiday this month.

Get sweaty. Enjoy x

Barbell Club – Phase 12 – The Return of GBC