Power Lifting
Strength
Sumo Deadlift, build to a heavy single
Rep scheme 10, 8, 7, 6, 5, 4, 3, 2, 1s
Muscle Builders
A1) Barbell bent over row @ 4040, 3 sets of 8-10 reps, rest 30 seconds
A2) Lat Pull Downs or Banded lat pull downs, @ 0040, 3 sets of 8-10 reps, rest 30 seconds
A3) Dumbbell Curls, max reps for 90 seconds, 3 sets, rest 30 seconds
A4) Wrist Rotations 1 minute, 3 sets, rest 1 minute
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