PowerWOD http://powerwod.com Discover Your Power Fri, 10 May 2013 00:47:54 +0000 en-US hourly 1 http://wordpress.org/?v=3.5.1 Powerlifting: The Mentality http://powerwod.com/2013/05/09/powerlifting-the-mentality/ http://powerwod.com/2013/05/09/powerlifting-the-mentality/#comments Fri, 10 May 2013 00:47:54 +0000 powerwod http://powerwod.com/?p=2259

]]> http://powerwod.com/2013/05/09/powerlifting-the-mentality/feed/ 0 Info Coming Soon… http://powerwod.com/2013/04/07/davetest1/ http://powerwod.com/2013/04/07/davetest1/#comments Mon, 08 Apr 2013 00:51:55 +0000 powerwod http://powerwod.com/?p=2203 Info Coming Soon…

]]> http://powerwod.com/2013/04/07/davetest1/feed/ 0 rep front squat all needed http://powerwod.com/2013/03/08/rep-front-squat-all-needed/ http://powerwod.com/2013/03/08/rep-front-squat-all-needed/#comments Fri, 08 Mar 2013 11:02:49 +0000 powerwod http://powerwod.com/?p=2190 Continue reading]]> DES

Warm up
sled/rower
hips stuff

-up the weight using any bar get down to parallell-ish and hold for 5 seconds and then do it for 10 sets of 2 reps, yes i’m still serious

Main Event: Pause back squats

speedy floor yanks

-60% x 3 x 10, sets every minute on the minute

GHRs

100 reps in as few sets as possible
abs

x alot

]]> http://powerwod.com/2013/03/08/rep-front-squat-all-needed/feed/ 0 rep front squat http://powerwod.com/2013/03/01/2187/ http://powerwod.com/2013/03/01/2187/#comments Fri, 01 Mar 2013 11:01:52 +0000 powerwod http://powerwod.com/?p=2187 Continue reading]]> DES

Warm up
sled/rower
hips stuff

-up the weight using any bar get down to parallell-ish and hold for 5 seconds and then do it for 10 sets of 2 reps, yes i’m still serious

Main Event: Pause back squats

speedy floor yanks

-60% x 3 x 10, sets every minute on the minute

GHRs

100 reps in as few sets as possible
abs

x alot

]]> http://powerwod.com/2013/03/01/2187/feed/ 0 MEB shoulders and partial needed http://powerwod.com/2013/02/27/meb-shoulders-and-partial-needed/ http://powerwod.com/2013/02/27/meb-shoulders-and-partial-needed/#comments Wed, 27 Feb 2013 11:53:59 +0000 powerwod http://powerwod.com/?p=2183 MEB

Warm up
sled/rower
shoulder stuff

Main Event: Chain gang press

-all of the chain(100-200lb) on as soon as you can then slowly work up to the biggest triple Abraham Lincoln has ever seen.

Incline DB press

-1 minute on, 1 minute off x 4

heavy sled row

3 trips

bandy tris

a lot

]]> http://powerwod.com/2013/02/27/meb-shoulders-and-partial-needed/feed/ 0 MES close stance low box squat http://powerwod.com/2013/02/25/mes-hips-and-squat-needed/ http://powerwod.com/2013/02/25/mes-hips-and-squat-needed/#comments Mon, 25 Feb 2013 11:50:36 +0000 powerwod http://powerwod.com/?p=2178 Continue reading]]> MES

warm up
sled/rower
hip stuff

main event:close stance low box squat

-time to man up and drop it like its hot on a low box, max 5 and make it awesome

DB Step back lunge

-15reps each leg x 3

Reverse hypers

100 reps in as fews sets as possible

abs

alot x alot of em

]]> http://powerwod.com/2013/02/25/mes-hips-and-squat-needed/feed/ 0 MED shoulders and over head needed http://powerwod.com/2013/02/20/med-shoulders-and-over-head-needed/ http://powerwod.com/2013/02/20/med-shoulders-and-over-head-needed/#comments Wed, 20 Feb 2013 11:53:07 +0000 powerwod http://powerwod.com/?p=2181 MEB

Warm up
sled/rower
shoulder stuff

Main Event: Chain gang press

-all of the chain(100-200lb) on as soon as you can then slowly work up to the biggest triple Abraham Lincoln has ever seen.

Incline DB press

-1 minute on, 1 minute off x 4

heavy sled row

3 trips

bandy tris

a lot

]]> http://powerwod.com/2013/02/20/med-shoulders-and-over-head-needed/feed/ 0 MES hips and good morning needed http://powerwod.com/2013/02/18/mes-hips-and-good-morning-needed/ http://powerwod.com/2013/02/18/mes-hips-and-good-morning-needed/#comments Mon, 18 Feb 2013 11:49:50 +0000 powerwod http://powerwod.com/?p=2176 MES

warm up
sled/rower
hip stuff

main event: Sumo Deadlift

-80% x 5 x 5

DB Step back lunge

-15reps each leg x 3

Reverse hypers

100 reps in as fews sets as possible

abs

alot x alot of em

]]> http://powerwod.com/2013/02/18/mes-hips-and-good-morning-needed/feed/ 0 rep front squat everything needed http://powerwod.com/2013/02/15/rep-front-squat-everything-needed/ http://powerwod.com/2013/02/15/rep-front-squat-everything-needed/#comments Fri, 15 Feb 2013 11:55:55 +0000 powerwod http://powerwod.com/?p=2185 Continue reading]]> DES

Warm up
sled/rower
hips stuff

-up the weight using any bar get down to parallell-ish and hold for 5 seconds and then do it for 10 sets of 2 reps, yes i’m still serious

Main Event: Pause back squats

speedy floor yanks

-60% x 3 x 10, sets every minute on the minute

GHRs

100 reps in as few sets as possible
abs

x alot

]]> http://powerwod.com/2013/02/15/rep-front-squat-everything-needed/feed/ 0 Deep Thoughts Thursday http://powerwod.com/2013/02/14/deep-thoughts-thursday-92/ http://powerwod.com/2013/02/14/deep-thoughts-thursday-92/#comments Thu, 14 Feb 2013 11:40:51 +0000 powerwod http://powerwod.com/?p=2172

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