Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – Burg Barbell Club
Warm Up- Squat (No Measure)
3 Rounds for Quality
10 Air Squats
10 Walking Pistols
30 seconds Downward Dog
10 Samson Stretch
Back Squat (1 set of 2, 4, 6, 8, 10)
Take 5 minutes to warm up with a barbell and some loads
Starting with 2-reps then building in reps and possibly weight over the 5 sets
You want to finish with a heavy set of 10. You will need to strategically plan how to approach this.
Examples of potential strategies:
1. Keep the same weight over all 5 sets with a 10 rep goal.
2. Start off a little lighter and build in weight and reps.
Behind The Neck Jerk (Take 15 minutes to build to a 3 rep HSOD)
Weighted Glute Bridges (Build to a 10 rep HSOD)
place just your shoulders on a bench starting with your butt on the ground. Have a barbell resting in your hip pocket and drive your hips to the ceiling until your torso is parallel with the ground.