FrictionCrossFit – Powerlifting Club

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Warm-up

30 Push up

30/arm DB Row

:30 Bar Hang

:30 Plank

Pec Rollout

Tricep Wall Stretch

Bench Press (3×5 @40-50-60% of TM)

Foam Bench (9-6-3 )

climb to 10# above goal weight

-:02 pause on first rep

OH Power Position Hold (3x:30 @10# above goal weight )

Hypertrophy

x2

10 Double DB Shoulder Press

:20 Ring Support

:20 DB Bicep Curl Hold

+

x2

10 Chin up

25/arm Band Tricep Ext

Core

:30-:20-:10

Pike Sit

Side Plank on Elbow