Archive for the ‘powerlifting’ Category

General warm up (10 minutes)
resistance band pull a parts x 100 reps
Sanddune power steps x 100 reps
Adex club barbarian pull overs x 25 reps
Sanddune push ups x 15 reps
specific warm up (5 minutes)
bench press test
rest as needed
specific warm up (5 minutes)
deadlift tests
**Note: no conditioning/accessory work during tests**

general warm up (10 minutes)

clock push ups x once around the clock

recline bar rows x 15 x reps

dips x 10 reps

specific warm up (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 3 reps x 7 sets

conditioning/accessory work (2 rounds)

Meadows row x 5/5 reps

Zottman curls x 10 reps

diamond push ups x 10 reps

general warm up (10 minutes)

resistance band pull a parts x 50 reps

“palms up” resistance band pull a parts x 30 reps

Adex club star complex x 1

clock push ups x twice around the clock
specific warm up (5 minutes)

dead stop bench press set up and light practice
strength (20 minutes)

dead stop bench press x 3-3-3-3-3-3-3 reps

conditioning/accessory work (2 rounds)

tri-set tricep complex x 5

Zottman curls x 10 reps

Sanddune push ups x 15 reps

general warm up (10 minutes)

sandbag shouldering x 10/10 reps

medicine ball chest passes x 10 reps

Power Wheel roll outs x 10 reps

specific warm up (5 minutes)

board press set up and light practice

strength (20 minutes)

board press x 3 reps at each stack height  x 1-1-1

conditioning/accessory work (1 round)

EZ bar curls x 10 reps

French press x 10 reps

front plank x maximum time

General warm up (10 minutes)
Sanddune power steps x 50 reps
Adex club inside mills x 15/15 reps
Adex club outside mills x 15/15 reps
dislocates x 10 reps
Sanddune split squats x 10/10 reps
specific warm up (5 minutes)
back squat test
rest as needed
specific warm up (5 minutes)
dips test
**Note: no conditioning/accessory work during tests**

I was not able to stay for the entire meet, but what I did see was great!

Here’s a few highlights from it

2019-01-26 00.59.11

2019-01-26 00.39.392019-01-26 01.18.202019-01-26 02.06.03

2019-01-26 00.47.382019-01-26 00.40.45

general warm up (10 minutes)

Americanas x 50 reps

resistance archer pulls x 25/25 reps

Russian plank walk ups x 15 reps

specific  warm up (5 minutes)

dead stop bench press set up and light practice

strength (20 minutes)

dead stop bench press x 4-4-4-4-4-4 reps

conditioning/accessory work (2 rounds)

Grinder Kord reverse flys x 15 reps

Meadows rows x 5/5 reps

Neuro Grip push ups x 10 reps