"Sunday, October 28th, 2012 Workout"

 

 

Power Lifting

Warm Up

3 Rounds of the Following:

Row 250 meters

10 Box Jumps with light weight

15 Banded Face Pulls

Squat Holds for 20 seconds

Strength

A) Surplus Dead Lift, Work to a heavy set of 1-3

- Rep scheme, 10/8/6/5/4/3/2/1s

Muscle Builder

B) Partner Exercise

Five Rounds with 1 minute rest in-between sets

Plate Farmers Walks 50 meters

Shoulder Plate Holds

- One Partner holds a plate at face level while the other partner farmers walks two plates 50 meters. When the partner walking with the plates returns they immediately take the plate their partner was using for the shoulder plate hold and vise verse for the opposite partner. After both partners have completed both tasks they then rest 1 minute then complete the exercise again for five sets.

Sunday, October 21st, 2012

Power Lifting Class, Sunday, October 21st, 2012

 

A) Back banded bench press, work to a heavy set of 1-3 reps

B) Back banded bench press, 2 sets of 10 reps

C) Band tricep pushdown to failure, 3 sets

D) Plate squat wall hold for length

 

 

"Sunday, October 14th, 2012 Powerlifting Class

Power Lifting 10/14/2012

Warm Up

Ladder Drills

Plyo Drills

Agility Drills

Strength

Paddle Bench Press, work to a heavy set of 1-3 reps

Banded Romanian Dead Lift 10 sets of 3 reps @ 55% MAX of Dead lift

Banded Romanian Dead Lift 2 sets of 20 reps @ 55% MAX of Dead lift

Muscle Builder/Grip Strength

5 Repeated super sets of the following:

Bar wrist curls 15-25 reps

 

Plate holds 45-60 seconds

Vagabond Powerlifting Workout for Sunday, October 7th, 2012

Power Lifting   10/7/2012

Warm Up 

Fast Feet 

Leg/Hip mobility

Fast Hands

Arm and Shoulder Mobility

Strength

Kettle Bell Squats 5 Sets of 7 Reps

Shoulder Press, work to a heavy set of 1

Power

Tire Flip Race 50 meters

or

Sled Pull Race