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

Barbell Club 6/18/19

17
Jun

Barbell Club 6/18/19

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 Cycle Week 11 Day 1

Back Squat (% work)

1*5 60%

1*3 70%

1*2 80%

1*2 90%

1*1 95%

1*1 103%

Front Squat (% work)

1*5 60%

1*5 70%

1*5 75%

1*5 75%

Accessory Work

Front Rack hold (EMOM @ 100% of 1RM FS)

Hold the barbell in a front rack position keeping core locked in and activated the entire time (no arching back) High elbows
At 100% of FS 1-rm

EMOM for 5 minutes hold for 40 seconds

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