Wednesday, July 31, 2013

Sunday, August 4th, 2013 Powerlifting Class

Power Lifting 

Warm Up 
Dynamic Exercise


Box Squats with Bands or Chains

Build up to 3 heavy sets of 3 reps

Heavy Reverse Lunges 

3 sets of 4 reps each leg

Muscle Builders

Every minute on the minute for 10 minutes 

10 Banded or Chained squats at 60% of best back squat

Tuesday, July 16, 2013

Sunday, July 21st, 2013 Powerlifting Workout

Power Lifting

 Block Deadlifts 
 Bench Press 
 9 sets of 2 reps at 65% of Max Bench

Muscle Builders
 PVC Pipe Pulls 3 sets of 12 reps, rest 2 minutes

 Super Set
 Banded Bicep Kettlebell curls
Heavy Farmers Walks 50 meters
 - 3 sets of each

Friday, July 5, 2013

"Sunday, July 7th, 2013 Powerlifting Workout"

Power Lifting

Warm Up

10 Minutes of the following:

15 Band Walks each side 
30 Face Pulls
30 Banded Good Mornings


Pause Squats

3 heavy sets of 2 reps 
- Make sure that you do for 4 to 5 warm up sets before hand to build up to the heavy sets

Bench Press 

10 sets of 2 reps at 60% of Max Bench

Muscle Builders

100 Banded Triceps Extensions

Plate Holds 2 sets of 1 minute