Sunday, August 4th, 2013 Powerlifting Class

Power Lifting 

Warm Up 

Dynamic Exercise

Strength

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

Sunday, July 21st, 2013 Powerlifting Workout

Power Lifting

Strength

 Block Deadlifts 

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

 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

"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

Strength

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