Power! & 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



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