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.
We are about to start one of my favourite all time programs – a modified Hepburn. I will explain the progression and movement forward in program in the weeks to come.
MON June 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. Back squats build to 92.5% in singles
B. Bench Press build to 92.5 % in singles
C. Back squats 2×4 @ 65%
D. Bench press 2×4 @ 65%
TUES June 17/14
REST DAY
WED June 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
A. Deadlift 2×1 @ 90%
B. Press 4×2 @ 75%
C. Deadlift 2×4 @ 60%
D. Press 2×4 @ 60%
THURS June 19/14
Rest Day
FRI June 20/14
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 – work to 92.5% (singles)
B. Bench press – work to 95% (singles)
**Note that on June 28th (the numbers you put up for the squat and bench are very near the numbers you will open with at a comp. If not competing you will have this be your first test day opener (based on its speed and efficiency). Wehn buildign upa typcial warm-up protocol could look like;
– 50% 2×2, 60% 2×2, 70%x1, 80%x1, 85%x1, 90%x1, 95%x1 – Opener (the percentages are based off of the opener not goals of 1RM)
SAT June 21/14
REST DAY – and Claire and Chad’s big wedding day. Stop by the gym @ 8:30pm for drinks and grub. Open to all.
SUN June 22/14
REST DAY
