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

Barbell Club 1/7/2019

6
Jan

Barbell Club 1/7/2019

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

Warm-up

Warm Up Squat 2 (No Measure)

3 Rounds

10 Calories on Rower

10 Good Mornings

10 Monster band squats

10 Walking Lunges

For banded squats, place band just above knees and forcibly try to resist the band to maintain proper positioning

Weightlifting

Back Squat

Set 1- 5 reps @ 70%

Set 2- 3 reps @ 80%

Set 3- 1 rep @ 85-90%

Set 4- 10 reps @ 70%

Set 5- 10 reps @ 70%

Rest 2-3 minutes between sets

Behind The Neck Jerk (15 mins to est a 1-rm)

Accessory Work

D-ball Holds (Time)

Bear hug hold

heavy as possible
EOMOM for 8 mins

90 second D-Ball Hold

30 second Rest

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