West End Wednesday Lifting Class

Service Description

Warmup 2 rounds: 10 Air Squats 10 Glute Bridges 10 PVC Pass-Throughs 10 Jump Shrugs with pvc Barbell Warm-Up With an empty bar: 5 Muscle Cleans 5 Front Squats 5 Power Cleans Power Clean 1 RM Testing 5 reps @40 % previous 1RM 2 reps @70 % previous 1RM 1 rep @ 80% previous 1RM 1 rep @ 90% previous 1RM 2 attempts at new 1 RM power clean pb Accessory 2a) DB Incline Benchpress 12 2b) DB Chest supported rows 12 3a) DB Reverse lunge stepups *8 each leg 3b) DB Alternating front raises *16 4a) DB Hammercurls *12 4b) Banded tricep pressdowns *12