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/Wed/Fri @ 7:00pm
Open Gym time is available with coach’s approval.
** This program is a ONE MONTH volume program that is meant to kick start the program leading into September Provincials.
MON July 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
TUES July 08/14
GYM CLOSED for CANADA DAY
WED July 09/14
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. Front or Safety bar squats 5×4 @ 77.5%
**based on FS max, which should be 80% of your BS
B. Close Grip bench press 4×5 for sets across
**will need to build loads and find correct loading pattern – next week you go up in load is you achieve more than 17 of the 20 reps indicated
C. Paused Sumo or Deficit Traditional deadlifts 5×4 @ 62.5%
THURS July 10/14
Rest Day
FRI July 11/14
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 July 12/14
REST DAY
SUN July 13/14
REST DAY
