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Week of 9.24.12:
Max Effort Lower (Mon PM/Tues AM/Tues PM): Tempo Front Squat with light band 5-5-3-3-1-1-1 Max Effort Upper (Wed PM/Thurs AM/Thurs PM): Snatch Grip Behind the Neck Strict Press 5-5-5-3-3-3 Dynamic Effort Upper and Lower (Sun, time TBA): 10x3 Sumo DL light band at 50% 1RM 10x3 Reverse Grip Bench Press at 55% 1R
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WEEKEND SCHEDULE
Saturday 10am-11am: Powerlifting Fundamentals Sunday 10am-11:30am: Dynamic Effort Upper and Lower 10am-11:0am: Open Gym Week of 9.17.12:
ME Lower (Mon/Tues): Tempo Front Squat 5-5-3-3-1-1-1 ME Upper (Wed/Thurs): Unilateral DB Neutral Grip Shoulder Press w/ Light Band 5-5-5-3-3-3-1-1-1 DE Upper and Lower (Time TBD): Sumo DL w/ bands 10x3 at 45% 1RM Reverse Grip Bench Press 10x3 at 50% 1RM Important, by Mark Twight of Gym Jones WEEK OF 9.0.12
New Cycle! ME Lower (Mon PM/Tues AM/Tues PM): Front Squat at tempo (5 sec descent) 5-5-5-3-3-3 ME Upper (Wed PM/Thurs AM/Thurs PM): Unilateral DB Neutral Shoulder Press 5-5-5-3-3-3-1-1-1 No DE this weekend, Liz will be out of town Rest of the Week of 9.3.12:
Dynamic Upper and Lower: Sunday at 4:30pm (special Saints game time) Speed Sumo DL 10x2 at 60% 1RM Speed Shoulder Press 10x3 at |
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May 2019
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