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 May 26/14
Gym Closed
TUES May 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 (make up for Monday)
A. Back squats 4×2, 2×3@ 80%
B. Bench Press 4×2, 2×3 @ 80%
C. Back squats 2×7 @ 20% less than A.
D. Bench press 2×7 @ 20% less than B.
WED May 28/14
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 4×2, 2×3 @ 80%
B. Press 4×2, 2×3 @ 80%
C. Deadlift 1×6, 1×7 @ 20% less than A.
D. Press 1×6, 1×7 @ 20% less than B.
THURS May 29/14
Rest Day
FRI May 30/14
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 3×2, 3×3@ 80%
B. Bench Press 3×2, 3×3@ 80%
C. Back squats 1×7, 1×8 @ 20% less than A.
D. Bench press 1×7, 1×8 @ 20% less than B.
SAT May 31/14
REST DAY
SUN June 01/14
REST DAY
