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New Cycle!
Week of 4.22.14 (No Dynamic Effort/Sunday class) Tuesday 1) 3x: 10 Paused Goblet Squats, 1 length Bear Crawl 2) Deficit DL (25lbs plates), 3 sec negatives, 6-8x3 3) :30 Back Extension Hold x3 10 Reverse Hyper x3 15 Heavy Fast Goblet Squats (no pause!) x3 Thursday 1) 3x: 10 Scap Pull-ups, 10 Scap Push-ups, 1 Length Burpee Broad Jump 2) Close Grip Bench Press with light bands, 5 sec negative, 10-12x3 3) 20 DB Push Press x3 15 Powell Raise x3 10 3 sec negative Bent over BB Row x3
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Week 4
Lower Body 2-4x5 Rack Pulls from below the Knee Supplemental: 6x: :30 Hollow Hold 10 RDLs 10 GHD Sit-ups Upper Body Seated Overhead Press 4-6x6 Supplemental: 6x: 15 Banded Rows 15 Banded Tricep Ext. :30 FLR on rings Dynamic 3x15 DB Push Press, one arm at a time. Rest 1 min between arms, work across not up. 3x10 Paused Bounced Back Squats. Rest 2-3 min between sets, work across not up. 5x: 10 Ball Slams, :30 Back Ext Hold, 10 High Box Jumps, :30 FLR on rings |
CFNOLA PowerliftingPowerlifting Coach: Archives
September 2019
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