Power!, Accessory & Barbell Club

Thursday




Power!

Strength: Touch and Go Bench 5×10

A1. Seated Plate Press 4×16 A2. DB Meadows Row 4×16

B1. Barbell Skull Crusher 3×12 B2. Band Hammer Curl 3×12 B3. Band tricep kickback 3×12



Accessory

1a. Backsquat (3 sec pause + regular) 4×3+3 1b. Max Height Wall Balls 4×6 1c. Hamstring Curls 4×15

2a. KB Box Step (3 sec descent) 3×8/Leg *not alt.* 2b. Band Palof Press 3×6/side

3a. Band Pull Throughs 3×15 3b. Upward split stance rotation 3×8/side

Extra Credit: EMOM 8 min 5 burpees 10 sit-ups



Barbell Club

A. Clean & Jerk – 6x(1+2) @85%

B. Clean Panda Pull – 4×2 @90%

C. Front Squat – 5×3 @80%

D. Cyclist Squat – 3×15-20