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 14/14
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 15/14
REST DAY
WED July 16/14
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 @ 72.5%
**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 @ 67.5%
THURS July 17/14
Rest Day
FRI July 18/14
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 19/14
REST DAY or Optional rotator cuff circuit/upper back work
“If NOT limited overhead for ROM”
A1. Press 5×3-4 – rest 10sec
A2. Pull-ups 5 x 3-4 – rest 10sec
A3. DB bent over lateral raises 5 x 6-8 – rest 10sec
A4. Cable face pulls 5 x 8-10 – rest 120-180sec
“If LIMITED overhead ROM”
A1. Pendlay rows 5 x 4-6 – rest 10 sec
A2. Prone incline bench lateral raises 5 x 6-8 – rest 10 sec
A3. Cable face pulls 5 x 8-10 – rest 120-180sec
**Face pulls are done with little shrugging or elevation and done with a retraction and external rotation value.
B. Tabata row or airdyne bike (20sec work, 10 sec rest x 8 rounds)
SUN July 20/14
REST DAY
