Structure, Endurance & Barbell Club

Saturday




Structure

Strength Zercher Squat 5×10

Conditioning :30 on/:30 off Landmine Chest Press Ring Face Pulls Hammer Curls OH Hold x4



Endurance

A. Every 6 min for 18 min: Run 800m

B. Every 3 min for 15 min: Run 400m



Barbell Club

A. BTN Tall Power Jerk – 7×3, light

B. Power Jerk + Split Jerk – 6x(2+1) @70%

C. BTN Push Press – 5×3 @55-60%

D. Weighted Push-ups – 3×10