Power!, Accessory & Barbell Club

Tuesday




Power!

Strength Snatch Grip Deadlift 5×5

A1. DB Pulse Squat 4x:30 A2. Knee Raise with Hold 4x:30

B1. DB Reverse Lunge 4x:30 B2. DBRDL 4x:30



Accessory

1. Seated Strict Press 5×5

2a. DB Bench Press 12-10-8-16 2b. Chest Supported Row 4×10

3a. DB Z-Press 3×10 3b. HK Band Pull-Aparts 3×15

4a. 3 Way Shoulder 3×10/10/10 4b. BB Bicep Curls (5 sec ecc.) 3×12



Barbell Club

A. Split Jerk – 7×2 @75%

B. Power Jerk – 5×3 @65%

C. Push Press – 5×5 building

D1. Single Arm DB Rows – 3×12 D2. Handstand Holds – Until Failure