King Joes Barbell Club

SHIHINSKI POWER DAY SERIES

Twice a month concurrent with cleanup days and Boris’s days off from work. One of the below  ALL-Round lifts are chosen out of a Hat an impromptu contest to see who can lift the most weight in the chosen lift takes place with points given  recorded ( on website) and accumulated throughout the year. ( 10 points for 1^st, 9 for 2^nd etc.)  The ANIMAL with the most Accumulated points will have his/her name placed on a perpetual plaque in the gym for the year and be deemed by all as Mr. or MS. ALL ROUND.) Remember the tortoise can catch the hare if sessions are missed.

THE LIFTS*

One-Hand Snatch                                           

Clean and Jerk Behind Neck                                                          

Clean and Push PressOne-

Jerk from Behind Neck from Rack

Continental to Belt

Deadlift - Heels Together

Stifflegged Deadlift

One-Hand Deadlift

Two-Barbell Deadlift

Hack Lift

Two-Hand Ciavatonne Lift

Front Squat

Zercher Lift

Cheat Curl

Steinborn Lift

Bent-Arm Pullovers

Two-Hands Anyhow

One-Hand Vertical Bar Deadlift

One-Hand Vertical Bar Deadlift

Trap Bar Deadlift

DB One-Hand Press

DB Standing Clean and Simultaneous Press (Two-Hand)

DB One-Hand Snatch

DBOne-Hand Swing

Pullover and Floor Press

·         Lifts and challenges can be added if they are not Standard. A unique lift can be proposed and even named after you   HMM “ THE DERVAS “

                EXPLANATION  and rules for each lift can be found        HERE