Power!, Accessory & Barbell Club

Tuesday




Power!

Back Squats drop sets 8/6/6

A1.Split Squats (RFE) 3×8 (L/R) A2.KBRDL 3×16

B1.Standing Band Hip Thrust 3×20 B2.KB Pulse Squat 3×20 B3.Theraband Fire Hydrants 3×20



Accessory

1a. Supinated BB Row 12-10-8-8 1b. See-Saw DB Bench 4×12

2a. Band Seated Row 3×15 2b. Standing DB Press (3 sec eccentric) 3×10

3a. Steering Wheels 3×20 3b. Band Tricep Extension (Down/OH) 3×10/10 3c. Alt DB curl 3×20



Barbell Club

A. Push Press + Power Jerk – 6x(2+1) @70%

B. BTN Split Jerk – 7×2 @80%

C. Jerk Dips – 6×3 @110%

D. Weighted Sit-ups – 3×12