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

Barbell club 5/3/19

2
May

Barbell club 5/3/19

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

Hatch Squat Week 4 Day 2

Back Squat (% work)

Back Squat

8 @ 65%

8 @ 70%

6 @ 80%

6 @ 85%

Front Squat (% work)

Front Squat

5 @ 60

5 @ 65

5 @ 70

5 @ 70

Accessory Work

Overhead Hold (3 Sets of 45 second holds @ 100% of 5RM )

3 Sets of 45 second holds @ 100% of 5RM Shoulder press established on Wednesday.

Use clean grip

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