Sunday, January 27th, 2013

Power Lifting                   

Warm Up

-Dynamic Skill Exercise

Strength

Bench Press

-       Rep Scheme 12, 10, 8, 6, 5, 3s

Muscle Builders

Relay

Each Person needs to complete the following in sets

-       Dumbbell Bench Press 50/40/30/20/10

-       Dumbbel Farmers walks 20 meters 5 times 

Sunday, January 13th, 2013

Power Lifting                   

Warm Up

-Dynamic Skill Exercise

Strength

Banded Sumo Dead lift

-       Rep Scheme 12, 10, 8, 6, 5, 3s

Muscle Builders

Sitting Dumbbell Shoulder Press (Over Load sets) 3 sets of 6-8 reps

Dumbbell Curls (Over Load sets) 3 sets of 6-8 reps

Sunday, January 6th, 2013

Power Lifting                   

Warm Up

-Dynamic Skill Exercise

Strength

Banded Sumo Dead lift

-       Rep Scheme 12, 10, 8, 6, 5, 3s

Muscle Builders

Sitting Banded Pull Downs 3 sets of 10 reps (Full extension)

Negative Barbell Curls 3 sets of 6-8 reps, work to failure within those 6-8 reps