Get strong
PowerliftingFeatures
5 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
Squat movement prep
Hip 90/90 get downs x8/ side Adductor rockback w/ foot rotation x8/ side RFESS hip IR biased x8/ side Hollow body hold x30 sec
B
Squat
3 x 5
C
Competition bench
3 x 6
D
Bulgarian split squat
3 x 8
E
Head supported row
3 x 8
F
Back extension iso holds
3 x 10
Conditioning
A
Bench movement prep
2 sets McGill side plank w/ rotation x8/ side Bottoms up KB horizontal abd/add x8/ side Half kneeling wall thoracic rotation x10 each side Banded floor press x10. Sloooow tempo
B
Competition bench
1 x 1
C
Bench -15%
6, 6, 6, MAX
D
Seated arnold press
3 x 8
E
Single arm DB row
3 x 8
F1
Skull crushers
3 x 10
F2
DB curl w/ iso hold
3 x 10
Conditioning
A
Movement prep LOWER 1
2-3 rounds Adductor hinge x8 each side Bridge walkouts x30 sec Side lying hip raise hold x20-30 sec Front foot elevated split squat iso hold (get to the bottom of a split squat without knee touching floor) x40 sec
B
3-0-0 Tempo squat
4 x 4
C
Landmine single leg deadlift
3 x 8
D
Front foot elevated split squat
3 x 8
E1
Cossack squat
3 x 8
E2
Copenhagen long lever active reps, weighted
3 x MAX
Conditioning
A
Movement Prep UPPER 2
2 rounds Cable ER walkout x30 sec each side KB bottoms up horizontal adduction/abduction x8 each side rpe 6 Turkish sit up x6 each side rpe 6 DB supported shoulder ER x8-10 each side
B
Competition bench
1 x 8
C
Bench -15%
3 x 8
D
Chest supported row
3 x 12
E
3 second eccentric pull ups
3 x MAX
F1
Meadows row
3 x 8
F2
Cable lateral raise
3 x 10
G
Triceps pushdown
3 x 10
Conditioning
A
Deadlift movement prep
2 rounds Adductor hinge x8/ side Couch stretch x20 sec/ side Segmented cat camel x8 Extra range side lying hip abd (without weight or band) x20-30 each side Adductor side plank x20-30 sec each side
B
Deadlift
3 x 6
C
Landmine bent over row or t bar row
3 x 10
D
Barbell step up
3 x 8
E1
Pushup
3 x MAX
E2
Bent knee dragonfly
3 x MAX
