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

Barbell Club 8/13/19

12
Aug

Barbell Club 8/13/19

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

Warm-up

Warm-up Squat shoulders (No Measure)

2 minutes on the bike

then 2 rounds

10 Air squats

10 Push-ups

5 Jumping Air Squats

5 Inch worms

20 second Handstand hold

Weightlifting

Zercher Squat (4×6 Building)

Superset

Bench Press (10-1)

Establish a heavy set of 10 (not maximal). Then with the same weight for all sets, perform a rep scheme of 10-9-8-7-6-5-4-3-2-1 alternating with a set of ring dips at 1-2-3-4-5-6-7-8-9-10

Ring Dips (1-2-3-4-5-6-7-8-9-10)

Accessory Work

Tempo L-Sit Leg Lifts (3131 for 6×5)

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