Burg Barbell Club March 18, 2020
Barbell Club 3/18/2020
Warm-up
Coaches Choice
10-15 minutes coaches choice
Weightlifting
Superset Box Squat, Glute Bridge Hold, Side Plank
Box squat (6×5)
Build to Heavy Set of the Day
Glute bridges (6x30s Hold)
Side Plank (6x30s Per Side )
Starting on your side. Place nearest elbow and forearm on the ground. Engage your core and squeeze your glutes to push your hips forward and off the ground. Support your body weight only on your elbow/forearm and feet (scaled: knees).
Just like a traditional plank, your core should be constantly engaged and you don’t want your hips to sag or over-extend (valley or mountian)
Every second is 1-rep
Accessory Work
Front Rack hold (3x30s)
Hold the barbell in a front rack position keeping core locked in and activated the entire time (no arching back) High elbows
1 sec = 1 rep
Front Rack Hold for 30s @100% of today’s final squat weight.
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