Sunday, June 23rd, 2013 Powerlifting Workout

Power Lifting

Strength 

Banded Deadlift

Build up to 2 sets of 3 reps 

Muscle Builders 

Negative GHD raises 3 sets of 10 reps (40x1)

Super Sets 

Banded Lat Pull Downs 15 reps

Dumbbell Farmers walks 100 meters  (If dropped theres punishment)

3 Sets, rest 3 minutes 

Power Lifting 

Strength

Banded Squats 

Build up to 3 sets of 5 reps 

Muscle Builders

Super Set

Front Squat Lunges 6-8 each leg (heavy)

Heavy Goblet Squats 8-10 rep  (4040) 

3 sets, rest 3 minutes

Sunday, May 12th, 2013 Powerlifting Workout

Power Lifting

Strength

Banded or Chained Bench Press

Build up to 3 heavy sets of 2 reps

Muscle Builders

Lying Dumbbell Bench Press, 5050 Tempo, 2 sets, go heavy go to failure

Rest 3-4 minutes in-between each set

- Super sets, 2 sets

Max Push Ups

Max Banded Triceps Extensions

Rest 3-4 minutes in-between each set

"Sunday, May 5th, 2013 Powerlifting Workout"

Power Lifting

Strength

Block Bench Press

Build up to 3 heavy sets of 3 reps

Muscle Builders

- Super sets, all three exercises is one sets, 3 separate sets

Lying Dumbbell Flies, 10 reps

Standing Over Head Banded Triceps Extensions, 15 reps

Max push ups or knee push ups

Rest 3-4 minutes in-between each set

Sunday, April 21st, 2013 Powerlifting Workout

Power Lifting

Strength

Box Squats Max Set anywhere between 1-5 reps

-Properly warm up before going to the heavy sets of 1-5 reps

Muscle Builders

Heavy Dumbbell Back Extensions 10 reps, 3 sets, rest 2 minutes

-      Heavier than the past 2 weeks

Super Sets

Sled Drag relay

12 Minutes of Sled Drag and 50-75 Air Squats

-      Men use 4 45lb plates, woman use 2 45lb plates and 1 25lb plate

Sunday, April 14th, 2013 Powerlifting Class

Power Lifting

Strength

Banded or Chained Box Squats 2 Sets of 1 Rep

-Properly warm up before going to the heavy sets of 1-2 reps

Muscle Builders

Heavy Dumbbell Back Extensions 10 reps, 3 sets, rest 2 minutes

-      Heavier than the past 2 weeks

Super Sets

Airdyne 20 Seconds

30 Front Squats at 55% Max with a 10 second pause at parallel every five reps

- 2 Sets

Sunday, April 7th, 2013 Powerlifting Class

Power Lifting

Strength

Banded or Chained Box Squats 3 Sets of 2 Reps

-Properly warm up before going to the heavy sets of 1-2 reps

Muscle Builders

Heavy Dumbbell Back Extensions 10 reps, 3 sets, rest 2 minutes

-      Heavier than the past 2 weeks

Single Leg Squats 8 reps into a stationary Lunge for 45 seconds, 8 each leg, rest 2 minutes in-between each set