POWER: Oct 21-27, 2013.

Powerlifting provincials is this weekend at Reebok 306 – please go down and watch athletes compete and lend them a bit of support.

MON October 21/13

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 followed by – 20 squat to stands, 10 BB good mornings, 10-20 banded knee BB back squats, 10-15 band pass throughs, 10-15 band straight arm pull-downs, 10-15 band chest flys, 10-15 band pull aparts, 10-15 band external rotations.

WOD

A. Back squat 4 x 4 – sets across @ 80-85%

B. Bench press 4 x 4 – sets across @ 80-85%

Optional;

C. Pull-ups 30 reps total

TUES October 22/13

REST DAY

WED October 23/13

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.

WOD

A. Back squat 3 x 3 @ 70%

Bench press 3 x 3 @ 70%

B. Deadlift 3 x 3 @ 60%

THURS October 24/13

REST DAY

FRI October 25/13

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 followed by 2-3 rounds of;

10-15 band pass throughs, 10-15 band straight arm pull-downs, 10-15 band chest flys, 10-15 band pull aparts, 10-15 band external rotations.

10 BB stiff-legged deadlifts, 10 BB power cleans, 10 BB back squats, 10 BB good mornings

WOD

Competition Total

A. Back squat 1RM

B. Bench press 1RM

C. Deadlift 1RM

– This workout is only done if you are not competing on Saturday – you should then test your maxes in training. These will be used for future programs and direction of training.

Coach Connor will discuss the needs of training this week for all those competing.