Saturday, December 29, 2012

Sunday, December 30th, 2012


Power Lifting

Warm Up

500 Meter Row
Wall Squat Holds 30 seconds 3 sets
Banded Hamstring Stretch

Strength

Banded Box Squats hit a 1-3 rep max
Rep Scheme 10, 8, 7, 6, 5, 4, 3s

20 Rep squat of 80% Max Back Squat

Muscle Builder

Superset Bicep curls/ Triceps Extension, 3 sets of 20 reps
- These sets are without rest, once you finish one set of bicep curls you immediately go to the triceps extensions.  You will go back and forth without rest until you have completed all 3 sets of each exercise. 

Saturday, December 22, 2012

Sunday, December 23rd, 2012 Workout


Power Lifting 12/22/12 

Warm Up

-Dynamic Skill Exercise
Strength
Pause Bench Press, work to a heavy set of 3 reps (3 second pause at the bottom of the bench)
- Rep Scheme 10, 8, 6, 4, 3, 2, 1s
Muscle Builders
Heavy Dumbbell Bench Press 2 sets of 6-8 reps
Superset Bicep curls/ Triceps Extension, 3 sets of 20 reps
- These sets are without rest, once you finish one set of bicep curls you immediately go to the triceps extensions. You will go back and forth without rest until you have completed all 3 sets of each exercise.
 

Thursday, December 13, 2012

Sunday, December 16th, 2012


Power Lifting                                                    12/16/12

Warm Up
Partner Med Ball Rotational Throws x15 reps
Banded Good Mornings x30 reps
Partner Banded Broad Jumps

Strength
Pause Squats with a Tempo, work to a heavy set of 3-5 (Tempo is 33x2)
Rep Scheme 12,10,8,7,6,5s or 10,8,6,4,3s

Muscle Builders
100 Meter Lunge 
Men - 95,75,65
Woman - 60,50,40

Saturday, December 8, 2012

Powerlifting Class for Sunday, December 9th, 2012


Power Lifting                    12/9/12

Warm Up
-Dynamic Skill Exercise

Strength
Deficit Sumo Dead lift with Bands
-       Rep Scheme 10, 8, 6, 4, 3, 2, 1s

Muscle Builders
Heavy Dumbbell Good Mornings 3 sets of 12 reps
Heavy Kettle Bell or Dumbbell farmers walk 1 set 400 meters


Saturday, December 1, 2012

Powerlifting Class for Sunday, December 2nd, 2012


Power Lifting                    12/2/12

Warm Up
-Dynamic Muscle Exercise

Banded Bench Press with Board Press, work to a heavy set of three
-       Rep Scheme 10,8,6,5,4,3s

Negative Bench Press to failure, 70x1, 6-8 reps, 3 sets

Negative Dumbbell Triceps Extension to failure, 70x1, 6-8 reps, 3 sets