September 9, 2019 – Courage Fitness Durham

090919 Intermediate Powerlifting Training

September 9, 2019SiteplicityPowerlifting Workouts0

week of 9/9-9/13 Day 1 Back Squat 1 x 3 @ RPE 8 Back Squat 3 x 5 @ 80% RDL 5 x 5 @45-50% of DL max GHR SSPT 4 Weighted GHD Sit-ups 3 x 15 Day 2: Press 1 x 3 @ RPE 8 Press 3 x 5 @ 80% Incline DB Bench...

090919 NOVICE POWERLIFTING TRAINING

September 9, 2019SiteplicityPowerlifting Workouts0

Week of 9/9-9/13 Day 1: Bench Press 5 x 3 @ 1-5 Kg heavier Alt. Stance Deadlift 5 x 7 @ 60% Incline DB Bench Press 7 x 6 @ same wt Pull-ups SSPT 4 Calf Raises 2 x 20 Banded Tricep extensions 2 x 25 Day 2: Deadlift 5 x 3 @ 1-5Kg heavier...

WOD for 091019

September 9, 2019SiteplicityStrength & Conditioning Workouts0

Skill: Split Jerk Footwork Strength: Jerks Within 12 Minutes Build to a tough set of 3 (push jerk or split jerk) -Then- Every 90 secs x 3 sets (4:30) 3 reps @ 80-90% of best set of 3 Conditioning: 2 x 4 Min AMRAPs, 2 Min Rest B/W 12 SA KB Push Press (6/side) 15...

WOD for 090919

September 9, 2019SiteplicityStrength & Conditioning Workouts0

Strength: Lower Body Accessory (10 mins) 3 Rounds: Front Foot Elevated Split Squat x 8 each leg (hold DB’s at sides) :15 Arch Hold on Floor DB or KB RDL x 8 with a 3 count lower Rest 60 secs b/w sets Conditioning: Every 4:00 x 4 Rounds Row 400/300 Meters 5 Backsquats (from the...