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

Barbell Club 1/29/2019

28
Jan

Barbell Club 1/29/2019

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

Warm-up

Warm Up – Shoulders (No Measure)

2 minutes on bike/rower/ski

2 Rounds

10 Banded Pull Aparts

10 Banded Pass Throughs

10 Banded Good Mornings

10 Banded OHS

Weightlifting

Press in clean (sots) (E90s for 6 minutes)

Place bar in front rack position with hands in jerk/press grip. Lower down as low as possible into squat while able to comfortably perform a press overhead.
Every 90 seconds for 6 minutes (4 sets), perform 3 Sots presses from the front rack position. Full depth is the main priority over weight.

Only build in weight if able to stay below parallel and feel comfortable pressing overhead.

Push Press (3RM then E2MOM)

15 minutes to establish a 3 repetition max Push Press

then

E2MOM for 8 minutes

perform:

2 Push Presses + 2 Push Jerks @ 90% of your 3RM

Homework

Perform movements as a super set. If you have enough time in class, if not, perform on your own accord.

Banded Tricep Extensions (3×15)

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.

Banded Row (3×15)

https://www.youtube.com/watch?v=b_3uEbxIDD8

Place band on rig upright. Pull back with elbows tucked by sides.

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