We have our Temple Fitness powerlifting meet coming up in 3 weeks (Dec 12)! So, for the next three weeks you will see some traditional powerlifting prep type workouts. Since this is a short turn around, we will have two HEAVY weeks and then a back off week leading up to the meet!
WARM UP – 6 TO 8 MINUTES
MOBILITY – CHEST OPENERS
MUSCULAR STRENGTH – CHEST/TRICEP DAY!
1. BENCH PRESS- 8-8-6-6-4-4 @ 75-90%
(EVERY 2 MIN, BUILD ACROSS SETS)
2A. INCLINE DB BENCH- 3 X 8
2B. CLOSE GRIP DB BENCH- 3 X MAX REPS
METABOLIC CONDITIONING – 10 ROUNDS FOR TIME
6 DEVIL’S PRESS
8 KNEES TO ELBOWS
10 DB FRONT SQUATS
OPTIONAL EXTRA: 6 MINUTE TABATA
BAND TRICEP SKIERS