What is this Program all about? This Synergy class is designed for one purpose – to get strong.  Powerlifting is the sport of three movements; squat, bench press, and deadlift.  If you enjoy getting strong in thee lifts and following a high caliber strength program – this class is for you.  The powerlifting program is […]

  MON April 07/14 WARM-UP This warm-up is to be done before class, so that you are ready to go by the start of class, so arrive early.  Warm-up – General foam roll WOD  A. Bench press 5×4 @ 80% B. Deadlifts 1×4 @ 77.5%, 2×4 @ 80%, 3×3 @ 82.5% TUES April 08/14 REST […]

  MON March 31/14 WARM-UP This warm-up is to be done before class, so that you are ready to go by the start of class, so arrive early.  Warm-up – General foam roll WOD  A. Bench press 6×4 @ 75% B. Deadlifts 1×5 @ 70%, 2×4 @ 75%, 3×3 @ 80% TUES April 01/14 REST […]

  MON March 24/14 WARM-UP This warm-up is to be done before class, so that you are ready to go by the start of class, so arrive early.  Warm-up – General foam roll WOD  A. Back squats 2×3 @ 70%, 3×2 @ 75% B. Bench press 2×3 @ 70%, 3×2 @ 75% TUES March 25/14 REST […]

  MON March 17/14 WARM-UP This warm-up is to be done before class, so that you are ready to go by the start of class, so arrive early.  Warm-up – General foam roll WOD  A. Back squats 6×6 @ 75% B. Bench press 6×6 @75% C. Deadlift 6×5 @ 75% TUES March 18/14 REST DAY […]

  MON March 10/14 WARM-UP This warm-up is to be done before class, so that you are ready to go by the start of class, so arrive early.  Warm-up – General foam roll WOD  A. Back squats 6×6 @ 72% B. Bench press 6×6 @72% C. Deadlift 6×5 @ 72% TUES March 11/14 REST DAY […]

  MON March 03/14 WARM-UP This warm-up is to be done before class, so that you are ready to go by the start of class, so arrive early.  Warm-up – General foam roll WOD  A. Back squats 6×6 @ 68% B. Bench press 6×6 @68% C. Deadlift 6×5 @ 68% TUES March 04/14 REST DAY […]

  MON February 24/14 WARM-UP This warm-up is to be done before class, so that you are ready to go by the start of class, so arrive early.  Warm-up – General foam roll WOD  A. Back squats 6×6 @ 65% B. Bench press 6×6 @65% C. Deadlift 6×5 @ 65% TUES February 25/14 REST DAY […]

  MON February 17/14 WARM-UP This warm-up is to be done before class, so that you are ready to go by the start of class, so arrive early.  Warm-up – General foam roll WOD  A. Back squats 8×2 – rest 60sec @ 70% B. Heavy 5 secondary bench 1×5 C1. Lunges 4×4/leg C2. KB swings […]