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

Barbell Club 5/28/19

27
May

Barbell Club 5/28/19

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

Weightlifting

Back Squat (% work)

5 @ 65%

5 @ 70%

5 @ 75%

5 @ 80%

Front Squat (% work)

5 @ 60%

3×5 @ 65%

Superset

Banded Row (3×15)

https://www.youtube.com/watch?v=b_3uEbxIDD8

Place band on rig upright. Pull back with elbows tucked by sides.

Banded Tricep Extensions (3×10)

Take a light resistance band, strap it up to a pull up bar. Keep the elbows tucked into your side, drive hands to the ground. Keep it slow and controlled.

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