POWER: June 23-29, 2014.

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 23/14

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 3×4 @ 65%

B. Bench Press 3×4 @ 65%

C. Deadlift 3×4 @ 65%

TUES June 24/14

REST DAY

WED June 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

A. Back squat 3×3 @ 60%

B. Bench Press 3×3 @ 60%

C. Deadlift 3×2 @ 60%

THURS June 26/14

Rest Day

FRI June 27/14

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 – work to max

B. Bench Press – work to max

C. Deadlift – work to max

** Take your time here – this may take up to 2 hours to do properly. Try to mimic a competition and set out a plan of three attempts and simply roll from there. A good warm-up protocol might be;

50x2x2, 60x2x1, 70×1, 80×1, 85×1, 90×1(90-92% is an good opener) – then two more lifts to max (if you need more take them, but try to think of this like a comp)