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

Barbell Club 4/23/19

22
Apr

Barbell Club 4/23/19

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

Skill

Narrow Grip Overhead Squat (EMOM for 10 minutes, 3 reps)

Hand position should imitate your clean grip or your pressing hand position, anything inside of your snatch grip will be acceptable. Focus on activating your shoulders and keeping the chest proud. This is an accessory movement, not a max lift in any sense.
Keep this light and work towards, getting hands closer and closer every set.

Weightlifting

Hatch Cycle Week 3 Day 1

Back Squat (% work)

8 @ 65%

8 @ 70%

6 @ 80%

6 @ 85%

Front Squat (% work)

5 @ 60

5 @ 70

5 @ 75

5 @ 80

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