This program style will take us into the Provincial competition on October 26th here in Saskatoon.
MON September 30/13
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 6 x 4 – sets across @ 75-80%
B. Bench press 5 x 4 – sets across @ 80%
Optional;
C1. DB one armed rows 3 x 8-10/arm – rest 30-60sec
C2. Back extensions 3 x 10-12 – rest 90-120sec
TUES October 01/13
REST DAY
WED October 02/13
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. Bench press 4 x 5 – sets across @ 80%
B. Deadlift 2 x 1 @ 90%, 6 x 3 – sets across @ 75% (paused if sumo or off podium if traditional
C. Pronated pull-ups 5 x reps (optional)
THURS October 03/13
REST DAY
FRI October 04/13
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
A. Back squat 3 x 4 @ 80%
B. Bench press 3 x 6 @ 80%
Optional;
C1. Pendlay rows 4 x 6-8 – rest 10sec
C2. DB bent over lateral raises 4 x 10-12 – rest as needed
SAT October 05/13
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
MOCK POWERLIFTING MEET – 10:00am – done to 80-85%. This will be done to improve awareness of event – warm-up routine, judging standards, cycling of athletes, etc. Will be discussed in class this week.
SUN October 06/13
REST DAY
