Sunday, February 16th, 2014 Powerlifting Class

Power Lifting

Strength

Block Bench Press, build to a heavy triple

Rep Sceme - 10,8,6,5,4,3s

Muscle Builders

A) Heavy Barbell Shrugs 4 sets of 12/10/8/8, rest 2-3 minutes between sets, 20x1 tempo (go heavy)

B1) Barbell Skull Crushers 3 sets of 30 reps, no rest 

B2) Barbell Bench Press (same grip as skull crushers) 3 sets of 30 reps, rest 1 minute

Sunday, February 9th, 2014 Powerlifting Class

Power Lifting

Strength

Sumo Deadlift, build to a heavy single

Rep Scheme 10/8/6/5/4/3/2/1s

Muscle Builders

A) Weight GHD raises, 3 sets of 10 reps, rest 2 minutes

B1) Seated Bicep Curls 30 reps, rest 10 seconds, 3 sets

B2) Banded Lat Pull Downs 30 reps, rest 10 seconds, 3 sets

B3) Seated wrist curls 30 reps, rest 2 minutes, 3 sets