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