Sunday, December 28th Training Schedule

Power Lifting

Strength 

A) Squats, Work to a heavy set of 5

- Rep Scheme 10, 9, 8, 7, 6, 5s

Muscle Builders

A1) Dumbbell Squats, 2 sets of 8-10 reps,no rest (0041)

A2) 25 Fast air squats, 2 sets, rest 3 minutes

B) Barbell Walking Lunges, 1 set, 100 meters

Sunday, December 14th, 2014

Power Lifting 

Strength 

Sumo Deadlift, work a a heavy triple. (mandatory 5 second rest between each rep)

- Rep Scheme 10, 8, 6, 5, 3, 2s

Muscle Builders

A1) Dumbbell Romanian Deadlifts 3 sets of 12 reps, no rest (40x1)

A2) Heavy Dumbbell Curls, 3 sets of 8-10 reps, no rest (40x1)

A3) Heavy Farmers Walks, 100 meters, 3 sets, rest 2 minutes