POWERLIFTING WORKOUT

Week of 10/16/17 – Powerlifting

Daily Warmup:
Crossover Symmetry (Activation)
Daily Finisher:
#1, #3, #5 = 2 x 10 GHD Situps + 2 x 10 Toes to Bar (Strict if possible)
#2 – #4 = 3 x 10 Med Ball OH Toss (with partner, heavy, USE CORE TO THROW)

#1

Bench Press
50/10 60/6 65/3 70/2 75/1 80/1 84/1 88/1 92/1 96/1 test/1 (only 1 fail allowed)
Close Grip Bench (chains)
3 sets of 8 (light weight)
Pendlay Rows
3 sets of 8 (light barbell)
Bi/Tri Complex: 3 sets
10 Chinups + 10 Static Bar Dips (use weight if possible)

#2

Front Squat
45/3 55/3 60/2 70/1 75/1 80/1 84/1 88/1 92/1 … Work to Daily Max (Stop after 1st miss)
Deadlift
50/8 60/4 70/3 75/3 80/3 … Work to Daily 3RM
Good Mornings
4 sets of 4 (around 55-65% of back squat max)

#3

DB Strict Press
6 sets, work to max triple
Bench Press (3 board)
60/5 70/3 80/3 90/2 95/2
Lat Pulldowns
6 sets of 4 (work up to heavy last set)
DB Lateral Raises + DB Front Raises
3 sets of 8 (light DB)

#4

Box Jump
4 sets of 2 jumps @ 95% of max
Power Clean + Push Press
50/5 60/5 70/5 75/5
Back Rack Lunges
3 sets of 6 (each leg, medium weight dumbbells)
Pullups + Ring Push Ups – 8,7,6,5,4 reps
Farmers Walk (KBs)
200M, AHAP – try and put down as few times as possible

#5

Back Squat
50/9 60/7 65/5 70/5 … Work to 10RM
Romanian Deadlifts
3 sets of 6 (work up to around 60-70% of front squat max)
GH Raises
3 sets of 6 (use box to assist if needed, weighted if able)
PL Conditioning:
Jump into a CrossFit metcon 🙂

*Chain weight dependent on your max, needs to be a chain weight that allows you to maintain high speed on the movement

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Week of 10/9/17 – Powerlifting

Daily Warmup:
Crossover Symmetry (Activation)
Daily Finisher:
#1, #3, #5 = 2 x 20 Hollow Rocks + 2 x 20 Russian Twists w/ Plate
#2 – #4 = 3 x 10 Med Ball Chest Toss (with partner, heavy, USE CORE TO THROW)

#1

Bench Press (w/ chains)
50/10 60/6 65/3 70/2 … Work to Daily 2RM (only 1 fail allowed)
Close Grip Bench
3 sets of 8 (moderate weight)
Batwings
5 sets of 4 (4 sec hold on each, light enough KB to get full ROM)
Bi/Tri Complex: 3 sets
8 EZ Bar Skullcrushers + 8 Rope Cable Curls + 8 DB Flys

#2

Front Squat w/ Chains
45/3 55/3 60/2 70/1 x 6 (every 90 sec)
Deficit Deadlift (stand on 45# bumpers)
50/8 60/4 70/3 75/3 80/3
Good Mornings
3 sets of 4 (around 45-55% of back squat max)

#3

Strict Press
50/5 60/4 70/3 75/2 80/1 84/1 88/1 92/1
Floor Press
4 sets of 5 (start light, work up each set)
Glute/Core Strength & Stability: 3 sets (start light, move up if possible)
10 OH KB Walking Lunges + 10 OH Squats (light barbell or use the KB if able) + 15 Russian KB Swings

#4

Box Jump
5 sets of 3 jumps @ 85% of max
Hang Power Clean
50/4 60/3 70/3 75/3 80/2 85/1 90/1
Bulgarian Split Squats
3 sets of 6 (each leg, DB’s – heavier than last week)
Pullups + Ring Push Ups – 7,6,5,4,3 reps
Pinch Grip (Plate) Farmers Walk – Work to Max weighted 40M (3 sets)

#5

Back Squat
50/9 60/7 65/5 70/3 75/2 80/2 84/1 88/1
Romanian Deadlifts
3 sets of 8 (work up to around 50-60% of front squat max)
GH Raises
3 sets of 5 (use box to assist if needed, weighted if able)
PL Conditioning:
Jump into a CrossFit metcon 🙂

*Chain weight dependent on your max, needs to be a chain weight that allows you to maintain high speed on the movement

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Week of 10/2/17 – Powerlifting

Daily Warmup:
Crossover Symmetry (Activation)
Daily Finisher:
#1, #3, #5 = 1 set, 60 sec Plank Hold (AHAP)
#2 – #4 = 3 x 10 Med Ball OH Toss (with partner, heavy, USE CORE TO THROW)

#1

Bench Press (pause)
50/10 60/6 70/5 75/3 80/3 … Work to Daily 3RM (only 1 fail allowed)
Close Grip Incline Bench
Work up to 5 sets of 5 (90 sec rest between sets, start light and go up)
Bent Over Rows
5 sets of 5 (barbell, work up to fairly heavy)
Bi/Tri Complex:
1000M Ski Erg + 3 x 15 EZ Bar Curls (light)

#2

Front Squat w/ Chains (3 sec eccentric)
45/3 55/3 60/2 65/2 x 10 (every 90 sec)
Deadlift
50/8 60/4 70/3 75/3 80/3
Good Mornings
3 sets of 5 (around 40-50% of back squat max)

#3

DB Strict Press
6 sets of 5 (start light and work up)
Floor Press
Work up to fairly heavy set of 3 (8,6,5,4,3 reps)
Pull Complex: 3 sets
10 Lat Pulldowns (light)+ 10 DB Lateral Raises + 10 Alt Arm DB Snatches (start light)

#4

Box Jump
6 sets of 4 jumps @ 75% of last week’s max
Barbell Thrusters
50/4 60/3 70/3 75/3 80/2
Bulgarian Split Squats
3 sets of 10 (each leg, DB’s – keep it light!)
Chinups + Ring Rows – 7,6,5,4,3 reps
Farmers Walk – Work to Max weighted 40M Farmers Walk (3 sets, go heavier than last week)

#5

Back Squat
50/9 60/7 65/5 70/3 75/3 … Work to Daily 3RM (only 1 fail allowed)
Prowler Push
5 sets of 100′ (heavier than last week)
GH Raises
3 sets of 8 (use box to assist if needed)
PL Conditioning: (1 min rest between Tabatas)
Reverse Tabata Assault Bike + Reverse Tabata Row + Reverse Tabata Strict Pushups

*Chain weight dependent on your max, needs to be a chain weight that allows you to maintain high speed on the movement

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Week of 9/25/17 – Powerlifting

Daily Warmup:
Crossover Symmetry (Activation)
Daily Finisher:
#1, #3, #5 = 3 sets of 5 – Med Ball Millers
#2 – #4 = 3 x 10 Med Ball Chest Toss (with partner, heavy, USE CORE TO THROW)

#1

Bench Press (2 Boards)
50/10 60/6 70/5 75/3 80/3 85/1 90/1 95/1 100/1 … Work to Daily Max
Close Grip Bench
Work up to 8 sets of 3 (90 sec rest between sets)
Bat Wings (light KBs, 4 sec hold, squeeze up all the way to armpits)
5 sets of 4
Bi/Tri Complex: 3 sets
25 Rope Cable Tricep Extensions (light) + 25 Rope Cable Bicep Curls (light)

#2

Front Squat (2 sec pause)
45/3 55/3 60/2 65/2 70/2 75/2 80/2 85/2 90/1 … Work to Daily Max
Deficit Deadlift (pause Bkn on 1st rep of each set)
50/8 60/4 70/3 75/3 80/3
Good Mornings
3 sets of 8 (around 30-40% of back squat max)

#3

Push Press
40/5 50/5 60/3 70/3 80/3 84/3 … work to Daily 3RM
DB Floor Press
Work up to fairly heavy set of 4 (10,8,6,5,4 reps)
Lat Complex: 4 sets
6 Seated Cable Rows (heavy) + 10 DB Upright Rows + 10 Russian KB Swings (AHAP)

#4

Box Jump
Work up to Max height (safely!)
Power Clean + Split Jerk
50/4 60/3 70/3 75/3
Bulgarian Split Squats
5 sets of 4 (each leg,heavy DBs, work up each set)
Weighted Pullup
Work to Max weighted pullup, or 5,4,3,2,1 Strict Pullups
Farmers Walk
Work to Max weighted 40M Farmers Walk (4 sets, go heavier than last week)

#5

Back Squat (w/ Chain(s)
50/9 60/7 65/5 70/3 75/2 80/1 85/1 90/1
Prowler Push
5 sets of 100′ (heavier than last week)
GH Raises
5 sets of 5 (use box to assist if needed)
PL Conditioning: (1 min rest between Tabatas)
Tabata Assault Bike + Tabata Ski Erg + Tabata Row

*Chain weight dependent on your max, needs to be a chain weight that allows you to maintain high speed on the movement

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Week of 9/18/17 – Powerlifting

Daily Warmup:
Crossover Symmetry (Activation)
Daily Finisher:
#1, #3, #5 = Weighted Planks (2 sets, 60 sec hold AHAP) + Russian Twists (2 sets of 25, medium weight plate or medball)
#2 – #4 = 3 x 10 Med Ball OH Toss (with partner, heavy, USE CORE TO THROW)

#1

Bench Press (3 sec pause)
50/6 60/5 65/4 70/3 75/2 80/1 83/1 86/1
Bench Press (2 Boards)
Work up to 8 sets of 2 (work up to heavier than last 2 board week, 90 sec rest between sets)
Bent Over Rows (heavy barbell)
5 sets of 4
Bi/Tri Complex:
500M Ski Erg (all out effort) + 40 EZ Bar Curls (medium weight, break up into sets as needed) + 40 Ring Rows (break up into sets as needed)

#2

Front Squat (w/ band and chains*)
45/3 55/3 60/2 65/1 x 6 (rest 90 sec between sets, lower weight if needed to maintain speed!)
Deadlift (pause Bkn on 1st rep of each set)
50/10 60/5 70/5 75/5
Good Mornings
3 sets of 10 (light, around 20-30% of back squat max)

#3

Strict Press
40/5 50/5 60/3 70/3 75/2 80/1 84/1 88/1 92/1 … work to Daily Max
Incline DB Bench Press
Work up to 3 sets of 7 (fairly heavy but not close to failure)
Lat Complex: 5 sets
5 Cable Lat Pulldowns w/ 3 sec pause at bottom (medium) + 10 DB Upright Rows (light) + 150M Row (all out effort)

#4

Box Jump
4 sets of 2 @ 90% of max
Clean (3 Position – HH/Bkn/Bkn-low)
50/2 60/2 70/1 75/1 80/1
Back Rack Lunges
3 sets of 8 (each leg, light barbell and go up a little each set)
Weighted Chinup
Work to Max weighted chinup, or 5,4,3,2,1 Strict Chinups
Farmers Walk
Work to Max weighted 40M Farmers Walk (5 sets, start light and go up each one)

#5

Back Squat
50/9 60/7 65/5 70/3 75/3 80/3 … Work to Daily 3RM (only on failure allowed!)
Prowler Push
5 sets of 100′ (heavy!)
GH Raises
3 sets of 8 (use box to assist if needed)
PL Conditioning: (1 min rest between Tabatas)
Reverse Tabata Assault Bike + Reverse Tabata Burpees + Reverse Tabata V-Ups

*Chain weight dependent on your max, needs to be a chain weight that allows you to maintain high speed on the movement

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