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