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

Barbell Club 4/30/19

29
Apr

Barbell Club 4/30/19

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

Accessory Work

Spend 3-5 minutes performing active squat mobility techniques. Stay away from passive long duration stretches.

Weightlifting

Hatch Squat Cycle Week 4 Day 1

Back Squat (% work)

8 @ 65%

8 @ 70%

6 @ 80%

6 @ 85%

Front Squat (% work)

5 @ 70%

5 @ 75%

5 @ 80%

5 @ 85%

Accessory Work

Dead Hang Hold (2 sets Rest 60 seconds)

Perform a max duration dead hang hold on the bar. Both palms facing forward.

Score as 1 second = 1 rep
Record lowest scored time

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