Structure & Barbell Club



Warmup “My Name Is…” Ab Rollouts

Strength 20-18-16-14-12-10-8-6-4-2 SA Straight Arm Pulldowns+Hold

Conditioning 10-9-8-7-6-5-4-3-2-1 DB Bench Press Supinated Ring Rows

Barbell Club

A. Split Jerk, 5×1 @90-95%

B. Front Squat, build to heavy single, 3×3 @85%

C. Jerk Dips, 5×3 @110% of Part B

D. Lateral Shoulder Raises, 3×12