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

Barbell Club

3
Jun

Barbell Club

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 9 Day 1

Back Squat (% work)

5 @ 60

3 @ 70

2 @ 80

2 @ 90

1 @ 95

Front Squat (% Work)

5 @ 65%

4 @ 75%

4 @ 80%

4 @ 85%

Accessory Work

Tall Clean (Heavy 3)

Start with bar at hip height

Shrug and pull yourself under the bar working on speed and Footwork

Form over Weight

https://www.youtube.com/watch?v=YhGbp1wp8Ls

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