M1 – Powerlifting – Week 2

Day Three
Resistance Training
Bar Technique
Sn DL+ HMS+ SP+ OHS+ Sotes Press 10ea
MS+ PSB+ OHS+ Sotes Press 8ea
HSP+ HPS+ Sn Land+ Sn Drop 6ea
SP+ HS+ SB+ HSB 4ea
DL+ HMC+ FS+ Press 10ea
MC+ HC+ PP 8ea
HCP+ HPC+ PJ 6ea
CP+ HC+ Jerk Alt. Leg 4ea

Kettle Bells
3x
Lateral Squats 10ea
RDL’s 10

3x
Renegade Row 10
Floor Press 10

3x
Strict Press 10
Turkish Sit Ups 10

M1 – Powerlifting – Week 2

Day Two- Upper Body
Resistance training
3x’s
Push up w/1 foot up 5ea
Bench Press 10
Latissamus Dorsi Stretch 30 sec
Scapula or Rhomboid Stretch 30 sec

3x’s
Chin Ups 10
Bent Over Row 10
Pectoral Stretch 30 sec

3x’s
1-arm press 10ea
Strict Press 10
Jobes 5ea
Trapezoid stretch 30 sec

3x
Bicep 10
Triceps 10
Rear Deltoids 10
Stretch Tricep/Bicep/Forearm/Pec 30 sec