Power Lifting 10/14/2012
Warm Up
Ladder Drills
Plyo Drills
Agility Drills
Strength
Paddle Bench Press, work to a heavy set of 1-3 reps
Banded Romanian Dead Lift 10 sets of 3 reps @ 55% MAX of Dead lift
Banded Romanian Dead Lift 2 sets of 20 reps @ 55% MAX of Dead lift
Muscle Builder/Grip Strength
5 Repeated super sets of the following:
Bar wrist curls 15-25 reps
Plate holds 45-60 seconds