Congrats Carissa on a great performance at the Trench Fitness Powerlifting comp on Saturday

Congrats Carissa on a great performance at the Trench Fitness Powerlifting comp on Saturday

0:00-0:10: Warm-up: 400m Run, 3 sets: 10 PVC Pass thru, 10 behind the neck pvc press, 10 Push ups, 20 chest pops

Pre-Mobility: 5 point band over head
Health and Fitness:
A. Fou sets of:
A1. Bench Press x 4-6 reps @ 20X0, rest 60s
A2. DB Bent over Row x 8-10reps each @2011, Rest 60s

B. Three rounds of:
10 Renegade Rows (Row L, Push up, row R, Push up =1)
10 Box Jump-Overs
30s Assault for Cals
C. 3 sets:
Band pull aparts X 20 @ 2111, rest 60s
Classic

0:10-0:30

A) Bench Press – Every 2 minutes for 16 minutes (build to a heavy single)

Set 1 – 3 reps @ 70-75%
Set 2 – 3 reps @ 75-80%
Set 3 – 2 reps @ 80-85%
Set 4 – 2 reps @ 85-90%
Set 5 – 1 reps @ 90-95%

Set 6 – 1 reps @ 95%+

Set 7 – 1 rep @ 95%+

Set 8 – 1 rep @ 95%+

B. 0:30-0:50

B. Three rounds of:
10 Renegade Rows (Row L, Push up, row R, Push up =1) (35/25)
10 Box Jump-Overs (24/20)
30seconds Assault for Cals
*compare to 160505
C. 3 sets:
Band Pull aparts X 20 @ 2111, rest 60s
D. 0:50-1:00

Mobility: Smash out anterior and posterior shoulders