Saturday, February 23, 2013

Sunday, February 24th, 2013

Power Lifting 

Warm Up 

Dynamic Exercise

Strength

Box Squats 

10-8-7-5-5-5-3

Muscle Builders 

Heavy Negative Dumbbell Squats, 3 sets 6-8 reps (50x1)

Super Set
Airdyne 15 seconds as fast as possible, 3 sets 
30 Goblet Squats as fast as possible (somewhat heavy), 3 sets

Wednesday, February 13, 2013

Sunday, February 17th, 2013

Power Lifting 

Warm Up 

Dynamic Exercise

Strength

Bench Press

10-8-7-5-5-5-3

Muscle Builders 

Negative Dumbbell Bench Press (50x0) 3 sets of 6-8 reps

Super Set Muschle Builder
Lying Dumbbell Triceps Extension 8-12 reps
Max Push Ups 
- If you can not do 30 push ups in a row then you must do knee push ups

3 sets of each 

Friday, February 8, 2013

Sunday, February 10th, 2013

Power Lifting 

Warm Up 

Dynamic Ladder Exercise

Strength

Block Deadlift 

10-8-7-5-5-5-3

Muscle Builders 

Weighted GHD Raises 2 sets of 12 reps

Dead man Hangs as long as possible, if you can hang longer than 2 minutes then you do single arm hangs 3 sets
Bicep Curls 3 sets of 20 reps 

Saturday, February 2, 2013

Sunday, February 3rd, 2013


Power Lifting 

Warm Up 

Wall Squats Holds 3 sets of 10
Ball Slams 3 sets of 15
Ball Slams 3 sets of 10 
Fast Feet 2 sets of 20 
Fast Feet 2 sets of 20

Strength

Pause Squats 

10-8-7-5-5-5-3

Muscle Builders 

Single Leg Squats to failure, 2 sets 5050 (Use heavy weight)

Weighted behind the head partner sit ups 3 sets of 20 reps