St. Pete: (727) 220-3070 Pinellas Park: (727) 205-7551

Barbell Club 1/9/2018

8
Jan

Barbell Club 1/9/2018

Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – Burg Barbell Club

Warm-up

Warm up Back Extensions, GM, AS, WM (No Measure)

3 Rounds

5 Back Extensions (slow and controlled!)

5 Hip Extensions or 5 Good Mornings

10 Air Squats

10 Wind Mills

Weightlifting

Banded Deadlift (5×4, 4×3, 3×2)

Grab a thick black or green band. Place band over the barbell and then step on both end with feet.
Build over all the sets to a heavy set of 2, you should also be increasing the load when dropping in reps between sets.

yoke carry (utilize a bar in the back rack position)

take 15 minutes to build to a heavy 50′ (if possible, have a 25′ travel and force a turn around to come back)

Accessory WORK

Planks (Take 3 total attempts to est. longest UB hold. )

Take all 3 attempts seriously!

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