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Siteplicity

Powerlifting workouts for the week of 110419

November 3, 20190
Day 1: Back Squat 5 x 12 @50% Push press 5 x 8 @50% 31×1 Incline DB BP (low) 3 x 10 @50%  31×1 Super set: 3 x 10 Barbell Good mornings Lunges (10/leg) Super set: 2 x 20 Seated Row Banded face pull GHR SSPT 1 Day 2: Strict Press 5 x 12 @...
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Strong workouts for the week of 110419

November 3, 20190
Day 1: Romanian Deadlift 5 x 8 (light-moderate) (30×1) 30 sec. rest Dumbbell BP 5 x 8 (light-moderate) (30×1) 30 sec. rest Dumbbel Chest fly 5 x 8 (Light)  (30×1) 30 sec. rest Banded Hamstring Curls 5 x 8  (30×1) 30 sec. rest Standing Tricep Extension (machine) 5 x 8 (30×1) 30 sec. rest Side...
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Strength & Conditioning Workout for 110219

November 1, 20190
WOD FOR 102718 HALLOWEEN WORKOUT!!! CFD is hosting the Halloween Spooktacular Weightlifting meet this Saturday! Classes will be on at 8, 9, and 10! They will take place outside!! Bring a pumpkin!!!!!! *All other specialty classes will be cancelled.  *Feel free to take advantage of our sister gym access to attend regular classes at Bull...
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Strength & Conditioning Workout for 110119

October 31, 20190
Open Workout 20.4 For time:30 box jumps, 24/20 in.15 clean and jerks, 95/65 lb.30 box jumps, 24/20 in.15 clean and jerks, 135/85 lb.30 box jumps, 24/20 in.10 clean and jerks, 185/115 lb.30 single-leg squats10 clean and jerks, 225/145lb.30 single-leg squats5 clean and jerks, 275/175 lb.30 single-leg squats5 clean and jerks, 315/205 lb. Time cap: 20...
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Strength & Conditioning Workout for 103119

October 30, 2019, 0
Skill: Double Unders Strength: 3 Position Snatch Every 90 secs x 6 sets 1 Snatch from each position (3 total Reps) 1st: (Pockets)  2nd: (above knee) Floor Same Weight for all sets ~use roughly 75% of 1RM Power Snatch *Squat or Power… athletes choice today Conditioning: Every 3 min x 5 sets 7 Squat Snatch...
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Strength & Conditioning Workout for 103019

October 29, 20190
Strength: Tempo Backsquat Every 2:30 x 4 Sets 3 reps @ 42X1 Tempo + 5 Regular Reps *Start @ 60% and build as you are able each set.. KEEP THE TEMPO STRICT Conditioning: E2MOM x 6 sets (12 Mins) 5 Single Arm KB Hang Snatches(right) 5 Single Arm KB Thruster (right) 5 Single Arm KB...
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Strength & Conditioning Workout for 102919

October 28, 20190
Review All Movements Strength: Pullups/Single Arm DB Press Within 18 Mins complete 5 Sets: 5 Challenging Pullups (add bands or Weight as needed) 8 ea/arm Half Kneeling DB Press @ 30X1 Tempo 10 Band Pull Aparts rest 60-90 secs b/w sets Conditioning: EMOTM x 15 Minutes 1)Row/Bike x 15/12 Cals 2)Upper Gymnastics (Pullup/Muscle Up)* 3)10-12...
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Strength & Conditioning Workout for 102819

October 27, 20190
Tricep/Lat/Wrist Mobility Strength: 3 Position Power Clean Every 90 secs x 6 sets 1 Power Clean from each position (3 total Reps) 1st: (Pockets)  2nd: (above knee) Floor Same Weight for all sets ~use roughly 75% of 1RM PC Conditioning: For Time…(10 Min Cap) 10,9,8,7,6,5,4,3,2,1 Power Cleans 100 M Run After Each Set Comp: 185/135...
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Intermediate Powerlifting 102819

October 27, 20190
Intermediate Powerlifting 102819-110219 Deload and Testing Week: Day 1 10×3 @  55% BS, BP, DL and Press Day2  8×2 @ 50% BS, BP. DL and Press Day 3 MAX OUT! Back Squat Bench Press Day 4  MAX OUT! Deadlift Press
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Novice Powerlifting 102819

October 27, 20190
Novice Powerlifting 102819-110219 Deload and Testing Week Day 1: 10×3 @  55% BS, BP, DL and Press Day 2: 8×3 @ 50% BS, BP. DL and Press Day 3: MAX OUT! Back Squat Bench Press Day 4: MAX OUT! Deadlift Press
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