8-19-20 Lower body volume
Main work Squat 3x5x80% Deadlift 3x6x70% - if it feels light add chains or band but don't overdo the chains or too heavy band tension Auxiliary work 5x150 meter heavy sled drag - minimal rest between setsAt GGB 150meters is...
8-18-20 Conditioning
Wednesday is a great day to spend extra time foam rolling & stretching out tight areas. Spend time with some light weight/high rep movements for extra bloodflow. Example:  3x30 shoulder rotations using 3lbs, light revere hyper for bloodflow to your...
8-17-20 Max Effort Upper body
Main work Work up to a 1 rep max floor press Auxiliary work 5 rounds with little rest of: 8 DB shoulder press 12 incline DB row 5 rounds with little rest of: 6-8 JM presses- heavy 10 hammer curls...
8-16-20 Max Effort lower body
Warm up Yoga flow: forward fold, updog, downdog, lunge, swan pose (each side) 30 med ball goodmornings 30 sit ups 30 banded abductor 30 banded glute kick backs (each side) Main work Work up to a 1 rep max 3in...
8-14-20 Volume Upper body
Main work Bench 5x5x70% Strict press 3x3Warm up first, than all sets at your working weight. Auxiliary work Lat pull downs 5x12 overhead tricep extensions 5x12 banded bicep curls 1x200Don't break these up. Shake it off when you need and...
8-13-20 Lower Body Volume
Main work Box squat - below parallel 5x5x60% + band or chain Deadlift 8x1x70% + band or chain Auxiliary work back extension 6x5 holding a weight banded hamstring curls 1x150 sled drag 1x20mins Abs 8 rounds tabata 20 secs work/10...
8-12-20 Conditioning by Tiffany
Take a few mins warm up: yoga sequence: forward fold, plank, updog, down dog, hip openers 50 sit ups Workout 4 rounds for time of: 1 min bear crawl 20 standing crossover crunches (each side) 1 min wall ball throws...
8-11-12 Max Effort upper body
Main work Work up to a 1 rep max "Reverse Band" Bench Auxiliary work DB incline bench 5x12 DB tricep roll back 3x20 Wide grip lat pull down 5x12 Banded tricep pulldown 1x150*don't break these up in rounds, shake it...
Coach Wheeler | Powerlifting 101 Training Partners
Powerlifting 101: Choosing the right training partner Today we are going to consider something that you would think to be a very easy decision, but let’s take a closer look.  Ok, so you are trying to kick up your powerlifting...
8-10-20 Max Effort lower body
Take time to warm up hips, knees, hamstrings and abs well with LIGHT movements. The more warm up the better you'll squat. banded walks banded half lunges hip openers light barbell goodmornings light barbell squats Main work Work up to...
8-7-20 Volume upper body
Good job everyone on your deadlifts yesterday. If you failed any lifts, use it as a lesson learned, never take a weight you're not sure you will make. Today is a "lighter" recovery day to be ready for next weeks...
8-6-20 Volume lower body
Main work Box squats 12x2x80%Note- if your speed is slow then lower the weight so you can move quickly from the box. Speed>weight for today. 3-5 rounds of: (7-10 second) isometric deadlift holds @70% - below knees 6 box jumps...
8-5-20 Conditioning
ConditioningTiffany is back to make us sweat! 4 rounds for time: 50 jumping jacks 10 single leg deadlift (each side) 15 burpees 10 DB pull overs 50 toe taps 10 reverse lunge to kick back 1 min jump rope then,...
8-4-20 Max Effort upper
Main work Work up to a 1 rep max floor press floor press 3x6-8@70% Auxiliary work  DB lateral side raises4x10-12 increasing weight each setthen, 4x10-12 decreasing weight each set*keep rest short bicep curls 4x10-12 chest supported rear delt fly 4x10-12...
8-3-20 Max Effort lower body
Main work Work up to a 1 rep max box squat - below parallelGo as wide as you can, open knees and focus on using your hips & hamstrings vs the quads.. work on getting a straight shin.  Avoid just...
7-30-20 Volume upper body
Main work Bench 5x2x85%- on your last set do as many reps as possible. At this percentage it may only be 3, that's okay! Incline DB press 3x10-12 -do one warm up set before starting Auxiliary work superset the following...
7-29-20 Lower Body Volume
Main work Box squats 5x5x75% 3-5 rounds of: 3 (7-10 second) isometric deadlift holds - below knees 6 box jumps rest 30-60 secs between rounds Training notesIso hold deads: Read more info HERE60% or less bar weight - press into...
7-28-20 Max Effort Upper Body
Main work Bench Work up to a 1 rep max using the slingshotIf you don't have a slinghot, substitute with reverse band max or board press max. Jm presses 3x6-8 HEREIf you struggle with elbow pain on the JM press,...
7-27-20 Max Effort Lower Body
Main Work Work up to a 1 rep Snatch grip deadlift Back squat 5x3 *work up in weight to your heaviest last set Auxiliary work3 rounds with little rest: 30 Banded hamstring curls 30 DB Walking lunges Training notes: Lunges:...
7-24-20 Volume upper Body
Main work Bench 5x5x80% Push press 4x6 *work up in weight to your heaviest set Auxiliary work superset the following with little rest: single arm db press 3x6 each side - moderate/heavy bicep curl 3x12-14 single arm bent over row...
7-23-20 Lower Body Volume
Warm up 20 glute kick backs each side 2 yoga- forward fold • updog • down dog • swan 40 sit ups any additional hip or mobility movements you specifically need Main workDeload week: We start a new 3 week...