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

Barbell Club 10/25/2018

24
Oct

Barbell Club 10/25/2018

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 ASLR

10 Rig Banded Squats

10 Walking Lunges

Weightlifting

Turkish Get Up (This is to be done with a barbell! )

Build to a heavy single. A successful single is when it has been accomplished with both arms.

Superset

Bench Press (6×3 Build to a heavy 3 rep HSOD)

Single Arm DB Row (6×10 Build to a heavy set of 10 (per arm))

Accessory WORK

Negative pull ups (5×3 with a 5 second descent. )

Keep shoulder retracted back as best as possible! Ideally the 3 reps should be done unbroken (don’t touch the ground between reps)

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