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Max Week!
Lower (Mon/Tues): 1) Athlete's Choice: Find 1RM Front Squat, Back Squat, Sumo DL, or Conventional DL2) Barbell Good Morning 3x10 Weighted Plank 3x 1 min Russian DB Step-ups 3x10/leg Upper (Wed/Thurs) 1) Athlete's Choice: Find 1RM Close or Regular Grip Bench Press, or Overhead Press 2) 3x10 DB Push Press 3x10 Paused Ring Rows 3x 50m OH BB Walk No Powerlifting Sunday
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Week 5 of 5
Lower (Mon/Tues) 1) Sumo Deadlift, find 1RM 5-5-3-3-1-1-1-1 2) Barbell Good Morning 3x10 Weighted Plank 3x 1 min Russian DB Step-ups 3x10/leg Upper (Wed/Thurs) 1) Close Grip Bench Press 1-2 reps x6 work sets 2) 3x10 DB Push Press 3x10 Paused Ring Rows 3x 50m OH BB Walk Dynamic Upper and Lower (Sunday) 1) 1 1/4 Back Squats 5x5 2) 1 1/4 Strict Press 5x5 3) 1/2 Tabata Ball Slam 1/2 Tabata Jump-Switch Lunges 4x: Sled Drag 100m Week 4 of 5
Lower (Mon/Tues) 1) Sumo Deadlift with same band as last week 5-5-3-3-1-1-1 (work up to heaviest single with band) 2) Barbell Good Morning 3x10 Weighted Plank 3x 1 min Russian DB Step-ups 3x10/leg Upper (Wed/Thurs) 1) Close Grip Bench Press 3-5 reps x6 work sets 2) 3x10 DB Push Press 3x10 Paused Ring Rows 3x 50m OH BB Walk No Sunday Powerlifting |
CFNOLA PowerliftingPowerlifting Coach: Archives
October 2019
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