Saturday, December 29, 2012

Sunday, December 30th, 2012


Power Lifting

Warm Up

500 Meter Row
Wall Squat Holds 30 seconds 3 sets
Banded Hamstring Stretch

Strength

Banded Box Squats hit a 1-3 rep max
Rep Scheme 10, 8, 7, 6, 5, 4, 3s

20 Rep squat of 80% Max Back Squat

Muscle Builder

Superset Bicep curls/ Triceps Extension, 3 sets of 20 reps
- These sets are without rest, once you finish one set of bicep curls you immediately go to the triceps extensions.  You will go back and forth without rest until you have completed all 3 sets of each exercise. 

Saturday, December 22, 2012

Sunday, December 23rd, 2012 Workout


Power Lifting 12/22/12 

Warm Up

-Dynamic Skill Exercise
Strength
Pause Bench Press, work to a heavy set of 3 reps (3 second pause at the bottom of the bench)
- Rep Scheme 10, 8, 6, 4, 3, 2, 1s
Muscle Builders
Heavy Dumbbell Bench Press 2 sets of 6-8 reps
Superset Bicep curls/ Triceps Extension, 3 sets of 20 reps
- These sets are without rest, once you finish one set of bicep curls you immediately go to the triceps extensions. You will go back and forth without rest until you have completed all 3 sets of each exercise.
 

Thursday, December 13, 2012

Sunday, December 16th, 2012


Power Lifting                                                    12/16/12

Warm Up
Partner Med Ball Rotational Throws x15 reps
Banded Good Mornings x30 reps
Partner Banded Broad Jumps

Strength
Pause Squats with a Tempo, work to a heavy set of 3-5 (Tempo is 33x2)
Rep Scheme 12,10,8,7,6,5s or 10,8,6,4,3s

Muscle Builders
100 Meter Lunge 
Men - 95,75,65
Woman - 60,50,40

Saturday, December 8, 2012

Powerlifting Class for Sunday, December 9th, 2012


Power Lifting                    12/9/12

Warm Up
-Dynamic Skill Exercise

Strength
Deficit Sumo Dead lift with Bands
-       Rep Scheme 10, 8, 6, 4, 3, 2, 1s

Muscle Builders
Heavy Dumbbell Good Mornings 3 sets of 12 reps
Heavy Kettle Bell or Dumbbell farmers walk 1 set 400 meters


Saturday, December 1, 2012

Powerlifting Class for Sunday, December 2nd, 2012


Power Lifting                    12/2/12

Warm Up
-Dynamic Muscle Exercise

Banded Bench Press with Board Press, work to a heavy set of three
-       Rep Scheme 10,8,6,5,4,3s

Negative Bench Press to failure, 70x1, 6-8 reps, 3 sets

Negative Dumbbell Triceps Extension to failure, 70x1, 6-8 reps, 3 sets


Saturday, November 24, 2012

"Vagabond Powerlifting for Sunday, November 25th,2012"


Power Lifting

Warm Up

Dynamic Exercise

Strength

Banded Pause Squats, hit a 3 rep max
Rep Scheme 10, 8, 7, 6, 5, 4, 3s

Muscle Builder

Squat Drop Sets, 1 set

Friday, November 16, 2012

"Powerlifting Class for Sunday, November 18th, 2012"

Power Lifting
Warm Up 10 minutes
Banded Good Morning x20 reps
Banded Squat x20reps
10 Shoulder Taps each side
Strength
Good Mornings, work to a heavy set of 3-5 WITH PERFECT FORM!
Rep Scheme – 15/12/10/8/6/5/4/3
Note – In beginning sets there is less time taken for rest with the lighter loads. As the weights become heavier and more challenging the time of rest becomes longer.
Muscle Builder
GHD Machine Dead Lifts 3 sets 6-10 reps, rest 1:30 minute between sets
Banded Bar Bicep Curls 3 sets with lots of reps, rest 1:30 minute between sets

Saturday, November 3, 2012

Powerlifting Workout, Sunday, November 4th, 2012

Power Lifting



Warm Up

500 meter row

Reverse Sled Pull 150 meters

Banded Face Pulls x 30 reps



Strength

Front Squats with Bands/Chains/nothing Get Heavy Set of 1-3 Reps

Rep Scheme 12/10/8/6/4/2/1



Muscle Builder

Blood by Squat

Hold squat for 1 minute then 10 reps, 45 second hold then 10 reps, 30 second hold then 10 reps, 15 second hold then 10 reps, 10 second hold then 10 reps. 1-2 Sets with 3-5 minute rest in between sets

Saturday, October 27, 2012

"Sunday, October 28th, 2012 Workout"

 
 
Power Lifting

Warm Up

3 Rounds of the Following:
Row 250 meters
10 Box Jumps with light weight
15 Banded Face Pulls
Squat Holds for 20 seconds

Strength

A) Surplus Dead Lift, Work to a heavy set of 1-3
- Rep scheme, 10/8/6/5/4/3/2/1s

Muscle Builder

B) Partner Exercise

Five Rounds with 1 minute rest in-between sets

Plate Farmers Walks 50 meters
Shoulder Plate Holds
- One Partner holds a plate at face level while the other partner farmers walks two plates 50 meters. When the partner walking with the plates returns they immediately take the plate their partner was using for the shoulder plate hold and vise verse for the opposite partner. After both partners have completed both tasks they then rest 1 minute then complete the exercise again for five sets.

Saturday, October 20, 2012

Sunday, October 21st, 2012

Power Lifting Class, Sunday, October 21st, 2012
 
A) Back banded bench press, work to a heavy set of 1-3 reps
B) Back banded bench press, 2 sets of 10 reps
C) Band tricep pushdown to failure, 3 sets
D) Plate squat wall hold for length
 
 

Saturday, October 13, 2012

"Sunday, October 14th, 2012 Powerlifting Class

Power Lifting 10/14/2012

Warm Up

Ladder Drills

Plyo Drills

Agility Drills


Strength

Paddle Bench Press, work to a heavy set of 1-3 reps

Banded Romanian Dead Lift 10 sets of 3 reps @ 55% MAX of Dead lift

Banded Romanian Dead Lift 2 sets of 20 reps @ 55% MAX of Dead lift


Muscle Builder/Grip Strength

5 Repeated super sets of the following:

Bar wrist curls 15-25 reps
 
Plate holds 45-60 seconds

Thursday, October 4, 2012

Vagabond Powerlifting Workout for Sunday, October 7th, 2012


Power Lifting   10/7/2012

Warm Up 

Fast Feet 
Leg/Hip mobility
Fast Hands
Arm and Shoulder Mobility

Strength

Kettle Bell Squats 5 Sets of 7 Reps

Shoulder Press, work to a heavy set of 1

Power

Tire Flip Race 50 meters
or
Sled Pull Race

Friday, September 28, 2012

Sunday, September 30th, 2012 Powerlifting Class

Vagabond Powerlifting Class, Sunday, September 30th, 2012






Warm Up

Banded Squats x10
Ring Flies x5
150 meter run

Strength

Sumo Deadlifts Work to a heavy set of 1

Floor Press 8, 5, 5, 5, 3, 2, 2

Max Rep Bench Test L1 135/65 L2 185/95 L3 225/135

Muscle Builders

PVC Pipe Partner Rows x many reps 2 sets

50 Meters Lunge L1 35/15 L2 55/25 L3 70 and above/ 45 and above

Saturday, September 22, 2012

Sunday, September 23rd, 2012 Powerlifting Class

 
 
Power Lifting

Warm Up

Banded Broad Jumps x10
Explosive Push Ups x5 each way
Band Thrusters

Strength

Pause Bench Press, Working to a heavy set of 3 (Pause on chest must be 3 seconds)

Pause Squats 5 sets 5, 5, 5, 3, 3 (Pause on bottom must be 3 seconds)

Muscle Builders

Bench Press Drop Set (5 Drops) x1 Set

Three Plate Shoulder Burn Out 10 reps though 1, x1 Set

Saturday, September 15, 2012

Sunday, September 16th, 2012 Powerlifting Workout

Sunday, September 16th, 2012 Powerlifting Workout
 

Warm Up

Squat Jumps x10 (45-95lbs)

Band Push Ups/ Regular push ups x3-5

Explosive GHD Raises


Heavy Deficit Banded Deadlift

Working to a heavy set of 1-3 STRONG reps


Speed Bench in 50-60% of Best Bench

12 sets of 1-3 (Any and all types of bench and gadgets, justhas to be within 50-60% percent of best Max)


Body Effing Building
3 Super Sets of the Following:
Heavy Farmer’s walks x50 meters
Kettle bell Banded Bicep Curls
Max Pull Up Hold (May be done with band if needed)

2 minute rest after each set

1 Set of 5050 tempo back squat to failure, if you dare!
 

Tuesday, September 4, 2012

 
 
 Vagabond Powerlifting Class on Sunday, September 2nd, 2012
A.Warm Up 10 Minutes of the following:

100 Yard Sled Pull
Men 45lbs
Woman 25lbs
Band Pulls x20
Lateral Band Movement x10 each way
B.Strength Movements of the Day:
A.Heavy Box Squat’s
Working to a heavy set of 1-3 reps
B.Speed Bench with red and purple bands as well as 3Block bench 50-60% of Best Bench
10 sets of two
C. Complete the following:
Prowler Pushes, Drop Sets 3 Sets
Men 3 45lb plates 20m, 2 45lb plates 30m, 1 45lb plate 40m
Women 3 25lb plates 20m, 2 25lb plates 30m, 1 25lb plate 40m
Band Pulls Max reps 3 sets