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

Barbell Club 1/4/2018


Barbell Club 1/4/2018

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)

Accessory WORK

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.

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