• 18/11/2018

    Powerbuilding & Weightlifting Programs- Week 4

    Powerbuilding Day1 A. Incline Bench Press Build to a heavy set of 5, then 90%x5x4 B. DB Flys 3×12-15 C. Back Squat 70-75%x6-8 x4, 1xAMQRP D. Straight Leg Deadlift 3×10 Try to increase weight from week 2 Day 2 A. Press- Build to a heavy set of 5, then 90%x5x4 B. Pullups 6×6 *If unable

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    11/11/2018

    November 12th – 17th

    *Link to Powerbuilding & Weightlifting Programs **Link to Strength Accessory Work Monday 11/12/18  Week 3 CF Fitness A1; Seated Press x6-8, Rest 20 sec *Reference 10/29, or 11/5, A2; 2 Point Supported DB Row x8-10 EACH arm, Rest 2 Min x4 Sets B. For Time: 20 Hang Power Cleans, or KB Cleans -light...

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  • 11/11/2018

    Powerbuilding & Weightlifting Week 3

    *Link to Strength Accessory Work Powerbuilding Day1 A. Push Press 78-80%x4x4 B. Incline DB Press 3×12 *try to increase load from week 1 C. Back Squat 68-73%x6-8 x3, 1xAMQRP Day 2 A. Bench Press- 68-73%x10x3, 1xAMQRP B. Pullups 6×6- Use added weight if possible. Try to increase weight from week...

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  • IMG_6040
    04/11/2018

    November 5th – 10th

    *November Mini-Clinic* -On Thursday, November 29th, Jamie Mey from Elite Physical Therapy in Attleboro will be running our November mini-clinic in place of the normally scheduled 6:30PM class. She will be going through strategies, and best practices on reducing injury risk and increasing mobility &...

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  • 04/11/2018

    Powerbuilding & Weightlifting Week 2

    Powerbuilding *Link to Accessory Work* Day1 A. Incline Bench Press- Build to a heavy set of 5, then 90%x5x4 B. DB Flys 3×12-15 C. Back Squat 65-70%x6-8 x4, 1xAMQRP D. Straight Leg Deadlift 3×10 -these won’t be overly heavy. Use a load that allows proficient movement. Day 2 A. Press- Build...

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