CrossFit 920

Powerlifting
Coach
Katie Schlueter


The first four weeks are designed to increase your base strength with higher overall volume. The final four weeks will be aimed at still increasing base strength but with a little more intensity and a little less volume.

Features
4 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
phoneMockup
Sample Week
Week 1 of 8-week program
Monday
Week 1 Day 2

A

Back Squat

5 x 10 @ 60 %

B

Romanian Deadlift

3 x 10 @ 50 %

C

Back Extension

4 x 10

D

Weighted Sit Ups

4 x 12

E1

Single Leg Hamstring Curl

3 x 16

E2

Single Leg Squat

3 x 16

Tuesday
Week 1 Day 3

A

Pull-Up

4 x 10

B

Dip

4 x 10

C

Bench Press

5 x 10 @ 60 %

D

Strict Press

3 x 8

E

Pendlay Row

3 x 10 @ 50 %

F

Bent Over DB Row

3 x 20

G

Alternating DB Hammer Curl

3 x 16

H

DB Tricep Extension

3 x 10

Thursday
Week 1 Day 5

A

Front Squat

5 x 10 @ 50 %

B

Deficit Deadlift

5 x 5 @ 60 %

C

Single Leg Glute Bridge

3 x 16

D

Spread Eagle Situps

3 x 12

E

Weighted Plank Hold

1 x 1:00

Friday
Week 1 Day 6

A

Pull-Up

B

Dip

4 x 10

C

Strict Press

5 x 10 @ 60 %

D

Chest Press

4 x 10

E

Pendlay Row

3 x 10 @ 60 %

F

Rear Delt Face Pulls

3 x 10

G

Barbell Bicep Curl

3 x 10

H

DB Tate Press

3 x 10

Coach
coach-avatar Katie Schlueter

Beginner Power Lifting