Monday Squats

Powerlifters


Squats: Below there are two workouts one for  those competing in March and those who are just trying to get stronger.


Non Competition lifters:
Squats- 2-3 warm ups x 5 then do 75% x failure. Do 75% until you cannot do another rep. This is an all out set and you should get 10-15 reps.
Prowler Push- 4-45's, 2-25's loaded on the prowler. Then push it down twenty yards and back.
Vertical Leg Press- 3x10
Banded Leg Curls- (green bands) 3x15
Abs- Phipps Sits 3x25


Competition Lifters:
Squats- 2-3 warm ups x5 reps, then do 3 reps @ 90%. Then put on briefs and do 2-3 sets x 3 reps. Then do 2x2 very heavy sets, and then 1 Max Effort single. Joey went 645x1 at 190 lbs. and briefs.
Prowler Push: same as above.
Long Jumps- Do Long Jumps down 20 yards and back. Make sure you jump as far as possible on each jump. Do 3 sets.
Alternate Leg Curls- (use green bands) 3x15
Abs- Phipps Sits- 3x25


Tonight was a great night lots of very hard work.


Coach George W.Phipps