Sunday, September 30th, 2012 Powerlifting Class

Vagabond Powerlifting Class, Sunday, September 30th, 2012

Warm Up

Banded Squats x10
Ring Flies x5
150 meter run

Strength

Sumo Deadlifts Work to a heavy set of 1

Floor Press 8, 5, 5, 5, 3, 2, 2

Max Rep Bench Test L1 135/65 L2 185/95 L3 225/135

Muscle Builders

PVC Pipe Partner Rows x many reps 2 sets

50 Meters Lunge L1 35/15 L2 55/25 L3 70 and above/ 45 and above