Ladies- Wed

This workout is set up as a Superset Workout.


Box squats-3x10
Static Lunges with db's- 3x10


Prowler Pushes- (or you can do Banded Sprints for 20 yards) Prowler loaded with 2-45's, and 2-25's
Down and Back 15 yards each way. Do 3 sets
Bicycle Hams- (use lite Jump Stretch bands) 3x30 seconds


Calf Raises- 3x15 + Db on the leg side.
Matt Squat Jumps- (or you can just do Squat Jumps) Use 15 lbs. Db's in each hand. 3x12


Skier Jumps- 15 yards down and back. Do 3 sets
Abs- Crunches- 25, V-ups- 25


Have fun ladies.


Coach

Powerlifters- Tue

 This is our last Bench Press workout before the WABDL Monterey, Ca meet.


Bench Press- warm ups x5 reps, then 85%x5 raw. (use your raw max for your %.)
Shirts On- 3 Boards with pause- Start at 75% of your projected max and do 3 reps.
Then go 80%x3, 85%x3.
1 Board- 90%x2, 95%x1. Your 90% should be your opener at the meet.
Incline Db Flyes- 4x10
Feet on the Bench Banded Push Ups- elbows out on these. We use perfect push ups handles for these. 4x10
Db Laterals- 3x10
Aichs Tri's- 4x10
Tri Push Downs- 4x15
Abs- Phipps Sits- 2x25 reps, Toe Touches-2x25


Tonight was a good night. Lots of hard of hard work.


Coach George W. Phipps

   

Tuesday- For My Fitness Girls

Floor Bench- 10, 8, 6, 5, 5, 5  The 10's, 8's and 6's are warm ups, but the real work is the 5's. Bust your ass on these.


Feet on a bench Banded Wide Grip Push Ups- 3x10-12


Incline Flyes- 3x12


Db Shoulder Press- 3x10


Laterals- 3x10


Front Raises- 3x12


Superset:
Aichs Tri's- 4x10, Cable Tri Push Downs- 4x15


Abs- Franco's- 25 reps, V-ups- 30, Knees to chest 30


Have Fun ladies


Coach George W. Phipps  

Powerlifters- Two Weeks out. Box Squats

Hi Everyone,


My Powerlifters and I are two weeks out from going to Monterey, Ca and our first meet of the year.
Here is our Monday Squat Day.


Box Squats- Do 2-4 warm up sets x 5 reps, then do 85%x6, 85%x5, 80%x5 These are all raw and are based off your Raw Max.


Ryan Prowler Pushes- (Ryan's are done pushing the Prowler backward using bands to provide a support for your back) Loaded with 4-45's, 1-35. Do Three sets of 30 yards.
If you don't have a Prowler you can push a heavy truck back wards and accomplish the same thing.


Calf Raises- (Single Leg) Db held on the leg side. 4x15
Bicycle Hams- 3x30 seconds using light Jump stretch bands.
Abs- Franco Crunches (feet supported on a bench) 50 reps, Toe Touches- 25, Hip Ups- 25 reps


Good Workout.


Coach George W. Phipps 

For the Ladies- Monday

Db Floor Bench- 10 reps
Front Raises to Laterals- 10
Pec Deck- 12 reps
Ryan Prowler Pushes or Leg Presses- Ryan's down and back 15 yards. Leg Press 15 reps
Nordic Trac or Stair Climber- 3 mins
Tri Push Downs- 15 reps
French Press single arm- 12 reps
Abs- Franco Crunches- 20 reps, Toe Touches- 30


This is a circuit so do every exercise one after another without a rest. Rest at the end and do 3 sets.


Have Fun,
Coach George W. Phipps 
 

Women's fitness workout-wed

Hi Everyone,


This workout is for one of my fitness gals. Enjoy.


These are all supersets:
Single Arm Cable Rows- 3x15
Chin Ups- 3x10


Db Bench Pull overs- 3x15
Straight Arm Banded Lat Pull downs- 3x15 (these can be done on a cable machine used for Lat Pull downs)


Cable Face Pulls- 3x15
Db Shrugs- 3x15


Arnold Curls- 3x10
Cable Curls done sitting. (use a bench as the support for your elbows) 3x10


abs- Toe Touches- 25, Knees to Chest- 50, Denise Austin- 25 reps


Coach George W. Phipps




Ps. Casey and Nicki I hope you have fun with this.  

The Great Jon Paul- One of the Greatest Strongman Ever

Here is a great video on the great strongman from Iceland. Enjoy.




http://www.youtube.com/watch?v=Zw35UuYuwk0

Powerlifters- Three weeks out from Monterey

Squats- 2-4 warm ups x5 reps, then 85% of raw max for 5 reps.

Prowler Push- First set- 4-45's, then 3 sets with 4-45, 2-35, 2-25. This is real freaking heavy.
If you don't have a Prowler go push and 3/4 or 1 ton pick up. Do 4 sets at 25 yards for time.
 
Bicycle Hams- 3x30 seconds (purple or orange bands)


Laying Leg Curls- 3x15


Abs- Phipps Sits- 25, V-Ups- 40 reps, Ab Wheel- 15


Have fun guys,


Coach George W. Phipps

For My Ladies- Mon

These are all supersets:


Incline Bench with Db- 3x10
Pec Deck or Flat Db Flyes- 3x10


Db Alternate shoulder Press- 3x10
Laterals- 3x10


Tri Push Downs- 4x10
Banded Overhead Extensions (or sub French Press)


Cardio Circuit- Air Dyne 60 cals, or Rower for 60 cals, Prowler Push with 2- 45"s down and back 15 yards 3 times.


Have Fun!


Coach 

For the Ladies in Lake Tahoe

Hi Girls,


I miss you lots already.


These are all supersets:


Pull Ups- 3x10
Lat Pull Ins with a V handle- 3x15


Straight arm Lat Pull downs- These can be done with either a cable machine or bands. 3x15
Db Rows- 3x10


Hammer Curls- 3x10
Alternate DB Curls- 3x10


Cardio Circuit-
Jumping Jacks- 40 reps, Rowing for 1000 meters, Burpees- 15 reps. Do three rounds.


Abs- Franco Crunches- 3x25


Have Fun!


Coach George W. Phipps  

I am back

Hi Everyone,


It has been crazy in my world, but mostly good. I hope all of you are doing good as well. Well, lets get back to it. I will be posting lots of work outs for the ladies, as I have two of my ladies in lake Tahoe, so for all of you ladies out there lets get to work.


Also, I will be posting all of the powerlifters work outs as we get set to compete in Monterey, Ca in three weeks. I will be posting lots of cool videos as well so stay tuned.


Coach George W. Phipps