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 (5-5-5 @40-50-60% of TM)

Foam Bench (9-6-3 climb to 10# above goal weight)

Single Arm Push Jerk (5×1 for Load)

Hypertrophy

x2

12 Double DB Shoulder Press

8 Dip- weighted if possible

4 BB Curl- Heavy

+

50/arm Band Tricep Ext

Core

30-20-10

Ab Wheel

Oblique Crunch/side