FrictionCrossFit – Powerlifting Club

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Warm-up

50 Air Squat 


40 Box Jump

30 Push up 


+


Band Internal SH Rotation


Band Lizard

Back Squat (10-5-3-2-1-1-1-1.. to Max)

Bench Press (10-5-3-2-1-1-1-…to max)

Hypertrophy

x3-5

100’ Backward sled Drag- heavy

10/leg Step Up- heavy

+

x3-4

15 Incline DB Bench

30 Band Chest Fly

5 Dip, Heavy or 30 Box Dip

+

x3-4

30/arm Lat Pulldown

30 alt. DB Curl

5 Chin up Heavy or 30 Ring Row

+

50/side Oblique Side bend 53/35

25 GHD Hip Ext 45/25