Power!, Accessory & Barbell Club

Thursday




Power!

Warmup – Ballistic Medball toss

Strength: Bench Press: 8×3 x 1 1/2 reps

A1. Half Kneeling Landmine Press 4×10 per arm A2. Band Pull apart 4×20

B1. Landmine Croc Row 4×10 per arm B2. Wallsit KB Pulse 4×20



Accessory

1. Deadlift (3 sec ecc.) – 4×8

2a. KB Single Leg DL – 3×8/leg 2b. Split Stance Band Chop – 3×6/side

3a. Box Step Up – 3×12 3b. Palof Deadbug – 3×10

4. Cyclist Squats – 3×20



Barbell Club

A. Power Clean + Push Press – 6x(2+1) @70%

B. Clean Panda Pull, floor + hang – 6x(1+2) @90%

C. Front Squat – 5×5 @80%

D. Jerk Dips – 5×3 @100% of FS