Last weeks powerlifting workouts

Monday-
Verticles Leg Press-2-3 warm ups x10, then 3x10 heavy.
Static Lunges- (db's in each hand) 3x8
Laying Banded Leg Curls- 3x15
Squat Jumps- 3x10 (15 lbs. db;s)
Abs- Abs wheel- 15 reps, Toe Touches- 25, Body Curls- 25

Tuesday-
Bench Press- 2-3 warm ups x 5 reps, then 2 Max Effort sets of 5 reps.
Power Ram (titan) with the last weight that you lifted for 5 reps add 20-30 lbs.and use the Power Ram to do 5 reps, then add 10-20 more and do 5 more reps.
Plate Raises (you can use db's as well) 3x10
Banded Ball Push ups- elbows flared out on these. 3x10
Pyramid Push Ups- add band if you can. 3x10-12

Thursday-
Rack Pulls- Pins set three inches below the knees.
Warm ups x5 reps, then 2 Max Effort sets of 5 reps.
Barbell High Pulls- 3x5
Hang Snatch- (bar above the knees) 3x3
Back Extensions- recovery 2 mins no weight.
Abs- Crunches- 30  reps, Knees to chest- 25 reps, Denise Austins hip ups- 30 reps

It was a great week for everyone. Lots of hard work and fun.

Coach George Phipps