"Vagabond Powerlifting for Sunday, November 25th,2012"

Power Lifting

Warm Up

Dynamic Exercise

Strength

Banded Pause Squats, hit a 3 rep max

Rep Scheme 10, 8, 7, 6, 5, 4, 3s

Muscle Builder

Squat Drop Sets, 1 set

"Powerlifting Class for Sunday, November 18th, 2012"

Power Lifting

Warm Up 10 minutes

Banded Good Morning x20 reps

Banded Squat x20reps

10 Shoulder Taps each side

Strength

Good Mornings, work to a heavy set of 3-5 WITH PERFECT FORM!

Rep Scheme – 15/12/10/8/6/5/4/3

Note – In beginning sets there is less time taken for rest with the lighter loads. As the weights become heavier and more challenging the time of rest becomes longer.

Muscle Builder

GHD Machine Dead Lifts 3 sets 6-10 reps, rest 1:30 minute between sets

Banded Bar Bicep Curls 3 sets with lots of reps, rest 1:30 minute between sets

Powerlifting Workout, Sunday, November 4th, 2012

Power Lifting

Warm Up

500 meter row

Reverse Sled Pull 150 meters

Banded Face Pulls x 30 reps

Strength

Front Squats with Bands/Chains/nothing Get Heavy Set of 1-3 Reps

Rep Scheme 12/10/8/6/4/2/1

Muscle Builder

Blood by Squat

Hold squat for 1 minute then 10 reps, 45 second hold then 10 reps, 30 second hold then 10 reps, 15 second hold then 10 reps, 10 second hold then 10 reps. 1-2 Sets with 3-5 minute rest in between sets