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REMINDER – Saskatchewan Powerlifting Championships will be held in Saskatoon on october 26th, we will be placing in a large Synergy Team. Feel free to join us refer to our FB page for more info HERE
MON August 26/13 – Comp 1, Week 3
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 followed by – 20 squat to stands, 20 squatting hip rotations, 10 BB good mornings, 10-20 banded knee BB back squats.
WOD
A. Banded back squats 12 x 2 – Every 90sec @ 45-50% of your 1RM
B. Paused bottom back squats 3 x 4 @ moderate loads
C1. High box step-ups 4-6 x 8-10/leg – rest 90-120sec
TUES August 27/13 – Comp 1, Week 3
REST DAY
WED August 28/13 – Comp 1, Week 3
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 followed by – 10-15 band pass throughs, 10-15 band straight arm pull-downs, 10-15 band chest flys, 10-15 band pull aparts, 10-15 band external rotations.
WOD
A. Bench press 6 x 2 – work to max double every 4-5 minutes
B1. DB flat neutral grip bench press 4 x 4-6
B2. Strict pull-ups 4 x reps (no more than 8)
C. 3 min max effort tricep push-ups
THURS August 29/13 – Comp 1, Week 3
REST DAY
FRI August 30/13 – Comp 1, Week 3
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 followed by 2-3 rounds of; 10 BB stiff-legged deadlifts, 10 BB power cleans, 10 BB back squats, 10 BB good mornings
WOD
A. Deadlifts 5 x 3-4 @ 70-75% – work to a heavy, but not maximal set
B. Snatch grip RDL 3 x 5-6 @ 40X0 – rest as needed
C1. Back extensions 3-4 x 25 – rest 30sec
C2. Weighted sit-ups 3-4 x 25 – rest 60-90sec
SAT August 31/13 – Comp 1, Week 3
Bodybuilding “Get BIG” Day
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
A1. DB seated press 4 x 6-8 – rest 10sec
A2. DB standing lateral raises 4 x 10-12 – rest 120sec
A3. Pronated pull-ups 4 x 4-6 – rest 10sec
A4. DB bent over lateral raises 4 x 10-12 – rest 120sec
B1. Banded tricep press downs 3-4 x 10-12 – rest 10-20sec
B2. DB hammer curls 3-4 x 10-12/arm – rest 120-180sec
SUN September 01/13 – Comp 1, Week 3
REST DAY
