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

Barbell Club 8/2/218

1
Aug

Barbell Club 8/2/218

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

Warm-up

Warm Up – Shoulders (No Measure)

2 Rounds

10 Banded Pull Aparts

10 Banded Pass Throughs

10 Banded Around the World (5 each direction)

10 Banded Good Mornings

10 Banded Tricept Extensions

10 Banded Skiiers

10 Walking Lunges

Superset

20 mins to complete

Bench Press (5×5 build to a heavy set of 5. )

Banded Tricep Extensions (5×30 reps)

Take a light resistance band, strap it up to a pull up bar. Keep the elbows tucked into your side, drive hands to the ground. Keep it slow and controlled.

Weightlifting

10 minutes to complete the 4 sets and a max of 5 minutes for the max effort

Power Clean (1×3 @60, 70, 80, 90% of 1rm)

Power Clean (1 set of max reps at 65% of 1-rm)

Leave a Reply