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
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