November 29, 2012

Andrew Fitzgerald will be in today to work with individuals on their powerlifts.  Come in and learn some great technique tips from someone active in the sport of Powerlifting.

THIS IS NOT ANDREW :)

Program 1: Bodyweight and Intervals - This is a progress check to see how far you have come since September. Check your September results to see where you were and set some goals for where you want to be.
Week 3 of 3
Day 4: 10 to 1 Plyo Lunge per leg ladder with 100 m run between each ladder level

Program 2 Weightlifting
Week 3of 3
Day 4
3 Position Deadlift 4x4
Pull Ups 4xFailure
Seated Row 4x6-8
Bent Over Laterals 4x10
Shrugs 5x8 (3,3,3,3)

Program 3
Conquest
You have 1 hour to find a 3 RM for
Bench
Deadlift
Squat