You guessed it, today we are determining our total
for the three Powerlifting lifts, the deadlift, bench-press, and the squat.
Take your time. Warm-up with sets of three to five reps.
Rest. Increase the weight, drop the reps, and lift again.
Repeat this process until you've established a max weight for each lift.
Total the lifts and submit for ranking.
The total is comprised of your max lift at one rep for each exercise.
For time:
Jump rope, "Double unders", 2 minutes
40 Walking lunges, 20 each leg
Body weight Bench press, max reps
1/3 Body weight Walking lunges, 20 steps, 10 each leg
Body weight Bench press, max reps
1/2 Body weight Walking lunges, 10 steps, 5 each leg
Body weight Bench press, max reps
Jump rope, "Double unders", 2 minutes
These are walking lunges, not the ineffective ones!
Run one minute turn around and run back. "1 in/1 out"
Rest two minutes
Back Squat 3-5-7 reps
Rest two minutes
"1 in/1 out"
Rest two minutes
Back Squat 3-5-7 reps
Notes:
For 1in/1out, set watch to continuous countdown
mode for one minute. It will beep every minute in this mode.
Start run and make mental note of location at turn around.
Push hard enough that you cannot make it back in one minute,
i.e., done right you come in "late."
Pick tough three rep load. Hold for all six sets.
Try for same one minute "outspot" on second run.
Again record time "late" on return. Compare to first run.
If you don't want to run substitute 500 meter row or
5 minutes stairclimb or 5 minute cycle.
For Time:
50 Push-ups
50 Pull-ups
75 Sit-ups
75 Kettlebell Swings, 1 "pood" kettlebell (16kg)
150 Air Squats
Perform the following in any order. The idea is to perform
each in as few sets as possible. All of the reps from each
exercise do not have to be completed before starting some
from another exercise. Keep track of the reps and tally the
total sets to completion. Note time to completion. Final score
is total number of sets multiplied by time in minutes to completion.
Notes:
One possible approach is to perform a near max set of
push-ups, go on to the pull-ups, do the same with the
sit-ups, etc. After the squats, go back to the push-ups and
run through the list again finishing as much as you can at each exercise.
Seven sets total in ten minutes for a "70" is an excellent score!
Notes:
1. After a warm-up make your first effort a heroic effort
on the bike and record the distance. Take any rest needed
and give the best dumbbell bench-press you can at fifteen
reps or less. Again, rest as long as you want then repeat
both efforts. Use the same weight for each bench press set.
If the first cycling and bench-press effort are true max
efforts, then the second and third efforts are not repeatable
no matter how long the rest.
To test the quality of the first efforts and demonstrate
the point of the workout take a LONG break after each couplet.
Keep the rest between cycle effort and bench-press
constant for each couplet.
Three rounds for time of:
Walking lunges, 50 steps
50 Push-ups
4 "L-Rope climb"
Notes:
1) Lunge requires trailing knee to "kiss" the ground on each step.
2) Push-ups only count if body is perfectly straight and chest comes to ground.
3) L-Rope climb is a rope climb with your legs straight out in front of you.