Power!, Accessory & Barbell Club

Thursday




Power!

Strength Strict press drop sets 8/6/6 x 4

A1. Bradford Press 5×10 A2. KB Gorilla Row 5×10 A3. Pizza Plate Press 5×10

B1. Powell Raise Flat 3×10 B2. Garhammer raise 3×10



Accessory

1a. Trap Bar DL 4×5 *building* 1b. Broad Jump 4×5

2a. DB Hip Thrusts 4×12 *upper back on bench* 2b. Ball Slam 4×12

3a. Jumping Alt. Lunges 3×20 *either BW or 2 light DB/s at side* 3b. Plank Shoulder Taps 3×20 3c. Speed Skaters 3×20 *use medball*



Barbell Club

A. Snatch Balance – 5×3 @60%

B. Snatch – 7×3 @70%

C. Deficit Snatch Pull – 6×3 @90%

D1. Plate Holds – failure D2. Wrist Curls – 3×12