Power!, Accessory & Barbell Club

Thursday




Power!

Strength Floor Press against bands 8×3

A1. Supinated DB fly 4×12 A2. DB Upright Row 4×12

B1. Band Tricep Kickback 4×12 (L/R) B2. Band Straight Arm Pulldown 4×12



Accessory

1. Backsquat (3 sec eccentric) – 4×8

2a. Bulgarian Split Squat – 3×8/Leg 2b. Banded Palof Press – 3×6/side

3a. DB Stiff Leg DL – 3×12 3b. L-Sit- 3×20 sec

4. Banded Hamstring Curls – 3×15

5. Heel Taps – 3×8/Leg



Barbell Club

A. Split Jerk – 7×3 @65%

B. 3-Level Power Jerk – 6 sets @65%

C. Clean Deadlift – 6×3 @100%

D. Reverse Flies – 4×12