Structure & Barbell Club

Saturday




Structure

Warm-up 5 min AMRAP SB Carry Relay

“Pump Session” 100 Hammer Curls+Front Delt Raises+Tricep extensions *rest 3 mins then…*

“Midline Madness” :30 on/:30 off Side Plank (:15L/:15R) Ring L-sit Rower Pike-ups x 4 rounds



Barbell Club

A. Power Clean w/ pause at knee, 5×2 @ 85%

B. 2 cleans + 2 front squats, 1-1-1-1-1

C. Clean Pull w/ 5 sec eccentric, 4×2 @ 110%

D1. Weighted Push-up, 4×8 D2. Band Pull Aparts, 4×10