FrictionCrossFit – Powerlifting Club

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Warm-up

Mid Trap

PVC First Rib

Pass Through

x3

5 Chin up

10 Double KB Press 35/20

Shoulder Press (5-5-5+ @65-75-85% of TM)

Single Arm Dumbell Press (15-10-5 climb to 30% of Goal Press Weight)

Shoulder Sandbag Carry (200m/shoulder as Heavy as Possible (AHAP))

Hypertrophy

x2

:30 Lateral Raise Hold 15’s/10’s

20 OH Band Tricep Ext

10 Barbell Shrug 225/155

Core

100 Ab Mat Crunch