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 designed for competition, but even if you wish not to compete you can participate to simply improve your lifting mechanics and ability for CrossFit class. This program is designed for beginners all the way to national/international caliber athletes, it is highly modifiable and is designed to incorporate and include all skill levels.
Coached class times are; Mon/Tues/Thurs/Fri @ 7:00pm
Open Gym time is available with coach’s approval.
MON April 21/14
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
TUES April 22/14
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 squat 4×3 @ 77.5%
B. Bench press 3×3 @ 70%
C. Secondary deadlift 4×3@ 70%
WED April 23/14
REST DAY
THURS April 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@85%, 3×2 @90%
B. Bench press – work to single at 95%
FRI April 25/14
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
SAT April 26/14
REST DAY
SUN April 27/14
REST DAY
