LIFT

Back Squat 2 x 8 2 reps @ 90% of 1RM or Heavy double (Speed squats @ 45% of 1RM if you are doing the Powerlifting comp tomorrow)

WORKOUT – SANDBAG COMPLEX

Performance

3 RFT
10 Sandbag Cleans 20/10kg
10 Sandbag Step Ups 24/20”
10 Sandbag Squats

Fitness

3 RFT
10 Sandbag Hang Cleans 20/10kg
10 Sandbag Step Ups 20/12”
10 Sandbag Squats

SURVEY SUMMARY

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POWERLIFTING COMP THIS SATURDAY FROM 9am

This is free to all members, come test your back squat, bench and deadlift.

Deadlift

The deadlift is often described as the king of the powerlifting disciplines. In the deadlift the athlete grasps the loaded bar which is resting on the platform floor. The powerlifter pulls the weights off the floor and assumes a standing erect position. The knees must be locked and shoulders back with the weight held in the lifters’ grip. At the referees command the bar will be returned to the floor under the control of the lifter.