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

Barbell Club 5/1/19

30
Apr

Barbell Club 5/1/19

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

Warm-up

Warm up Shoulders v2 (No Measure)

2 minutes on bike/rower/ski

2 Rounds

10 Banded Pull Aparts

10 Banded Pass Throughs

10 Banded Overhead Pull Aparts

10 Banded OHS

Weightlifting

Shoulder Press (5RM then 4×5 @ 90%)

12 minutes to establish 5 rep max Shoulder press.

then 8 more minutes to complete 4×5 sets of 90% of the 5RM you just completed.

1.5 Deadlift (Build to a heavy single)

Perform half of a dead lift, pulling bar to just below the knee, return to ground, then perform a full dead-lift.

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