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

Barbell Club 12/04/2018

3
Dec

Barbell Club 12/04/2018

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

Warm-up

Warm-Up Barbell Club (No Measure)

2 Rounds

10 Cuban Press

20 Seated Arm Rotations (10 each side)

30 Second Glute Bridge

40 Second Plank

50 Second Squat Hold

60 Jumping Jacks

Skill

Panda Pull (Take 5 minutes to go over form and technique)

With some speed behind the bar, pull the bar up to your hips, driving the bar with your hips, after reaching full extension, work to start pulling yourself under the bar.

https://www.youtube.com/watch?v=xpavK_c-4Vs

Weightlifting

Big Clean Complex (20 mins to build to a heavy complex)

1 Clean Pull

1 Panda Pull

1 Clean

1 Jerk

This complex should be touch and go. Do not reset your grip when the bar is back on the ground.

https://www.youtube.com/watch?v=xpavK_c-4Vs
This should be a minimum of 8 sets. If you reach your heavy complex by set 6. Drop the weight to 70% of the heavy complex and solidify mechanics for the last two sets

Accessory WORK

Pendlay Row (2×5, 2×3, 3×2 Build over the sets to a heavy 2)

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