DG Team
The Dirty Gym
PowerliftingIncrease 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!
A
Assault Bike
50, 40, 30, 20, 10
B1
Zottman Curls
3 x 15
B2
Backward Sled Drag
3 x 100
B3
Cossack Squat
3 x 10
B4
Tricep Pushdown
3 x 15
C
4-Way/ Manual Neck
3 x 15
Conditioning
A
DG | Upper Body Warm-up | Heavy Weights
High Plank Shoulder Tap 2-3x10 Half Kneeling Thoracic Windmill 2-3x10 Band Dislocates 2-3x10 Hanging Leg Raise 2-3x10
B
DG | The Competition Bench Press
4 x 3
C
Incline Machine Chest Press
3 x 12
D
EZ Bar Dead Stop Rolling Tricep Extension
2 x 12
E
DB Fly
3 x 15
F
1-Arm DB Row
3 x 12
G
Prone Rear Delt Raise
2 x 15
H
DB Spider Curl
3 x 15
I
KB Hip Flexor Raise
3 x 15
A1
Loaded 90/90 Hip Lift
3 x 5
A2
Loaded Hip Airplane
3 x 5
A3
Banded Lat Opener
3 x 15
A4
Crab Lift
3 x 10
A5
Thoracic CARS with medball
3 x 5
Circuit
B
3x1000m Row 2:1 REST Periods
Conditioning
A
DG | Lower Body Posterior Warm-Up 2 |
3 Rounds: 60ft Wheelbarrow Walk 10 Hanging Leg Raises 10 Dive bomb/ab stretch push ups 10 Squats
B
DG | The Low Bar Back Squat
4 x 3
C
Machine Hack Squat
2 x 15
D
Dimel Deadlift
2 x 20
E
Front Foot Elevated Split Squat
2 x 15
F
Wide Grip Lat Pulldown
3 x 12
G
GHD Russian Twist
3 x 8
Prep
A
POP | Shoulder Warm-up
Prone Shoulder Y&T 3x20 Pushups 3x10 Scap Pulldown on Lat Pulldown 3x10 Hanging Leg Raise 3x10
B
Bench Against Bands
1, 3, 3, 3, 3, 3, 3, 3, 3, 3
C
Landmine Viking Press
3 x 12
D
Dips
8 x 0:20
E
Seated Cable High Row
2 x 12
F1
Incline T-Raise
3 x 15
F2
Prone Incline Lateral Raise
3 x 15
G
Single Arm Cable Pull-Over
3 x 15
Circuit
A
Steady Movement 20 Mins: 50Ft OH Waiters Walk L-Arm 50Ft OH Waiters Walk R-Arm 20 Cals Assault Bike
B1
Banded Hip Flexor Stretch
3 x 1:00
B2
Ankle Rocks
3 x 15
B3
DB IR/ER
3 x 10
B4
Bench T-Spine Stretch
3 x 1:00
Prep
A
POP | Posterior Warm-up
Assault Bike x 10mins Hip Airplane 3x10 (Scale as needed...aka if you need to hold on to not fall over go for it!) Squat + T-spine rotation 3x10 Banded Side Step 3x10
B
Cambered Bar Box Squat
1, 3, 3, 3, 3, 3
C
DG | The Sumo Deadlift
1 x 3
D
Bar Supported RDL
2 x 12
E
Prone Leg curl
2 x 15
F
Leg Extension
3 x 15
G
Plank
3 x 0:30
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.
Amber Hansen
Since 2016 Amber has worked up to the biggest raw and equipped platforms in powerlifting history and has also dabbled in Highland Games. With a background in figure skating, track & field, and roller derby, she's a one-woman show! Amber works for the U.S. Air Force at Wright State University, and on weekends you can find her slinging iron at EliteFTS.
Join our community of coaches and athletes. Take your strength to new heights. Train optimally for your build, with our experience-based training. Compete on the biggest stages of the powerlifting world.
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When you join a team you’re getting more than programming, you’re joining an online community.
DG Team
DG Team
DG Team
