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.
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