Power #8B

Week three of a progressive strength phase; all athletes perform tasks simultaneously. Focus on building power and muscular endurance in the posterior chain, alongside tricep, shoulder, and core strength. First task: dual KB deadlifts with increasing reps weekly; involves cluster sets for maximum muscle tension and hip drive. Second task: KB 1 arm row, alternating arms without designated rest; same KB can be used as in deadlifts to maximise class capacity. Third task: accessory strength with heavier DBs; athletes can choose skull crushers with one or two DBs, performing the sequence four times before restarting deadlifts if time permits. Weight recommendations: KBS - Open or Pro Weights; DBs - Light to Medium weights