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

Barbell Club 7/31/2018

30
Jul

Barbell Club 7/31/2018

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

Warm-up

Warm Up- Squat (No Measure)

3 Rounds for Quality

10 Air Squats

10 Walking Pistols

30 seconds Downward Dog

10 Samson Stretch

Weightlifting

Back Squat (1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 1×[email protected]%, 2×[email protected]%)

Rest 90 seconds between lifts and 2 minutes between the 2 sets of 2

20 minutes to complete

Deadlift (16 min EOMOM perform 4 Deadlifts )

Build to a heavy set of 4

Accessory WORK

Weighted Glute Bridges (5 sets of 10 reps)

place just your shoulders on a bench starting with your butt on the ground. Have a barbell resting in your hip pocket and drive your hips to the ceiling until your torso is parallel with the ground.
10 minutes to complete

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