It's Powerlift Meet Week! This entire week will be dedicated to establishing/smashing your 1RM in the Squat, Bench, and Deadlift. Please arrive early to prepare. This is a mock meet. If you come to SWOD more than once a week, an alternative program will be provided for subsequent classes. 

Get at it!

 

Monday 3/21

Meet Week
1RM Squat
1RM Bench
1RM Deadlift
15 minutes for each lift

 

Thursday 3/2

Meet Week
1RM Squat
1RM Bench
1RM Deadlift
15 minutes for each

If 1RMs Completed Earlier
in Week:

Box Squats
3x6@70%

Accessory Work:

Bulgarian Split Squats
3x8 per leg

Superman Holds
3x8 w/ 2 sec. hold

Single Leg KB Deadlifts
3x8 per leg

Seated Box Jumps
3x6 (increase 1")


 

Saturday 3/26

Meet Week
1RM Squat
1RM Bench
1RM Deadlift
15 minutes for each

If 1RMs Completed Earlier
in Week:

Floor Press
3x6@65-70%

Accessory Work:

Incline DB Bench Press
3x15

Incline Scap Retract & Rows
3x10

Seated Supine DB Shoulder Press
3x10

Banded Tricep Extensions
3x25