Sunday, March 17th, 2013

Power Lifting

Strength

Banded or Chained Box Squats 3 Sets of 3 Reps

-Properly warm up before going to the heavy sets of 3 reps

Muscle Builders

Heavy Dumbbell Back Extensions 12 reps, 3 sets, rest 2 minutes

Heavy Dumbbell Squats to parallel 10 reps, 3 sets, 5050 rest 2-3 minutes

Sunday, March 10th, 2013

Power Lifting

Strength

Banded or Chained Box Squats 2 Sets of 5 Reps

-Properly warm up before going to the heavy sets of 5 reps

Muscle Builders

Heavy Dumbbell Back Extensions 12 reps, 3 sets, rest 2 minutes

Super Sets

1&1/2 Plate Squats 15 reps  

Stationary Wall Squats with weight on thighs 1 minutes 30 second, rest 2 minutes

Sunday, March 3rd, 2013

Power Lifting

Warm Up

10 Minutes of the following:

15 Band Walks each side 

30 Face Pulls

30 Banded Good Mornings

Strength

Block Deadlifts 

10-8-6-4-3-2-1

Muscle Builders

Max Ring Rows at 5050 tempo, 2 sets, rest 3 minutes

Super Set

Plate Curls 10-12 reps 

Dumbbell Rist Rotations x50 reps

- 2 sets of each