Power!, Accessory & Barbell Club

Tuesday




Power!

Strength Hip Banded RDL 5×10

A1. Curtsy step up 4×16 A2. Crossbody DB DL 4×16

B1. Weight Plate Squats 4×16 B2. Theraband March 4×16



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. Power Clean – build to heavy single

B. Clean Panda Pull, floor + hang – 4sets @100%

C. Front Squat – 5×2 @90%

D. DB Side Bends – 3×12