Week of 3/12/18 – Powerlifting

Post Competition Deload Week!

Daily Finisher
Session 1/3/5: Med Ball Millers (light medball) – 2 sets of 10
Session 2/4: Hanging Knee Raises (3 x 15)

#1

Do a CrossFit Workout πŸ™‚

#2

Close Grip Bench
50/5 60/3 70/3 75/3 80/3 85/3 … work up to a Max Triple
Good Mornings – 3 sets of 10 @ ~30% of back squat
DB Complex – 2 Sets of 6 reps of each
Curls, Upright Row, Bent Over Row, Arnold Presses, Upright Row, Hammer Curls

#3

Push Press
50/3 60/3 70/2 80/1 85/1 90/1 … Work up to Daily Max
Back Squat
50/8 60/6 70/3 Work to 10RM
Lat Pulldowns
3 sets of 10 each (medium weight)
Bent Over Row
3 sets of 10 (light)

#4

DB Incline Bench
6 sets, find Daily 1RM (8,6,4,3,2,1 reps)
Deficit Deadlifts (45# plate – use chains)
50/3 60/3 65/1×10Β  *EMOTM at 65%
Weighted Pullup – Find Max
(if can’t do weighted, complete 20 strict in as few sets as possible)

#5

Do an Olympic Lifting workout πŸ™‚

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