BOMB Powerbuilding
The Dirty Gym
READY TO GET BACK ON YOUR BULLSHIT...LET'S GO!
Increase Technical efficiency.
Build Strength.
Develop Your Physique.
Train Like the Athlete you are!
Join The Dirty Gym Team!
Over the past decade, The Dirty Gym has taken athletes to the highest stages of powerlifting across all federations, from The WPO to IPL Worlds. Take your training and technique to the next level.
Main movements are prescribed to elicit the perfect training response, no more trying to decide how many reps or sets you're doing for the day. Intensity, and volume are tightly monitored to best increase your overall strength.
Supplementals are specifically chosen to increase technical efficiency and build musculature.
Accessory movements to address weaknesses, increase muscular coordination, and get a mind bending pump.
Ready to be under the watchful eyes of our training team? This is your sign to get started!
Conditioning
A
DG | Lower Body Warm- Up | ALL
3 Rounds, 30 Ft Each Walking Lunge Cartwheel Low Crawl
B
Sumo Stance Belt Squat
3 x 12
C
Power Squat Machine
3 x 10
D1
Contralateral Cable Step-up
2 x 12
D2
Sissy Squat
2 x 20
E
Adductor Rollout on C2 Rower
3 x 15
Prep
A
POP | Shoulder Warm-up
Shoulder Y&T 3x20 Pushups 3x10 Lat Pulldown 3x10 Squat 3x10 Hanging Leg Raise 3x10
B
Low-Incline Bench Press
5 x 8
C
Machine Chest Press
3 x 12
D
DG | JM Press
3 x 8
E
Pec Deck
3 x 20
F
Barbell Bicep Curl
3 x 15
G1
DG | Tricep Push Down
2 x MAX
G2
Single Arm Preacher Curl
2 x MAX
Prep
A
POP | LowerBody WU
5 Mins Steady Peddle Assault Bike Air Squat 3x10 Side Lunge 3x10 SLOWWW Lat Pulldown 3x12 Hollow Hold 3x30 Sec
B
DG | Low Bar Back Squat
5 x 2
C
Hack Squat
3 x 12
D
Goblet Squat
3 x 15
E
Front Foot Elevated Split Squat
2 x 12
F
Back Extension
3 x 20
G
Spanish Squat
2 x MAX
Conditioning
A
DG | Upper Body Warm-up | Heavy Weights
Face-Pull 3x15 Lat Pull Down 3x15 DB Clean 3x15
B
DG |The Bench Press
2, 2, 3, 3
C
Dead Press
3 x 8
D
Dip
3 x 15
E1
French Press
3 x MAX
E2
Cuffed Tricep Kickback
3 x 15
F
Preacher Curl Machine
3 x 15
G
KB Windmill
2 x 10
Casey Strope
Casey brings her vast expertise in both strength training and conditioning. She has a BS in Materials Engineering, but over the past decade has qualified for CrossFit Regionals 5x, nationals in weightlifting with numerous Ohio State Championships under her belt, is nationally ranked in powerlifting; raw, single-ply, multi-ply, and headed to her first strongman nationals!
Marcus Mucheck
Having personally competed in and won National recognition in nearly every Strength Sport there is, Marcus brings a huge breadth of unique training methods as the Head Coach of The Dirty Gym. Marcus is currently an Elite Powerlifter, Record Holding Lightweight Strongman and is a Nationally Ranked Weightlifter.
When you join a team you’re getting more than programming, you’re joining an online community.
BOMB Powerbuilding
BOMB Powerbuilding
BOMB Powerbuilding
