FrictionCrossFit – Powerlifting Club

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Warm-up

20 Dip

20 Chin up or Ring Row

Tricep Rollout

Lat Rollout

Band Front Rack

Shoulder Press (3×5 @40-50-60% of TM)

Push Press (9-6-3 climb to 30-40# over goal)

perform as singles w/ :02 rest between each rep for each set

Single Arm Row (5×5/arm Climb, :02 hold each rep)

Hypertrophy

x2

10 Band Face Pull w/ :02 Hold each rep

:30 Ring Support

+

x2

25 Band Tricep Extension

25 Alt. DB Hammer Curl

Core

25 Arch Candlestick