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Barbell Club 2017 – Phase 9

Posted 1st September 2017 by Jenna Fisher

dog in hats phase 9

Well done for making it through the 14, 11, 9 x2. Due to this high volume the focus will lean towards strength for the next month.

This means that you should find yourself a training buddy (hats optional) and learn to spot and encourage. Keep it safe. Achieve your best. 

The reps for the A exercises will be 8, 4, 8, 4, 8, 4. These should be heavy – the 4s particularly – and the 4s should be heavier than the 8s. (This may seem obvious to some but I have been asked this question in the past so I am heading it off now).

The rest periods are much longer than those in the previous composition phases. This is required for your nervous system to recover from the heavier loads.

If your training experience has not yet reached the level where you can lift heavy enough to make four reps count, and to need this much rest as a consequence, you can use the higher rep range with a lighter load (12, 6, 12, 6, 12, 6).

That said, no matter what your training experience please always use a load with which you can maintain correct position and movement pattern. I cannot stress this enough.

The B exercises provide a small volume finisher.

As ever, please feel free to switch a particular exercise to ensure balance with the spread of CrossFit classes that you are attending i.e. if you can attend the CF class that focuses on shoulder strength, but not the one for chest, perhaps you could switch the OHP in Barbell Club for bench press instead. Please check with your coach for approval first.

Enjoy. Get strong. You will need it for the next volume phase. 

Love, Jenna x

Barbell Club 2017 – Phase 9