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

Barbell Club 5/6/19

5
May

Barbell Club 5/6/19

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

Warm-up

Warm-up CalR,Push,RR,OHS (No Measure)

2 Rounds NFT of:

20/15 calories on rower or bike

10 Push-ups

10 ring rows

10 pvc OHS

10 Hollow Rocks or :30 hollow hold

Weightlifting

Bench Press (8×8 w/ 3 sec negative)

8 x 8 with 3 second negative

@ 50-60% of 1-rm bench

Rest 30 seconds between sets

Accessory Work

Bent Over Tricep Extension (8×8 w/ 3 second negative)

https://www.youtube.com/watch?v=vyFI1u4mFjw
Rest for 30 seconds between sets

Reverse Hypers (3×20)

Perform on GHD if no access to reverse hyper

Use a medball to add weight.

Keep feet and knees together through-out entire movement

https://www.youtube.com/watch?v=i9tU7_w7rvw

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