Week 13
TCS Powerlifting Week 12 Deadlift Day - Monday Warmup, 3 sets of 21 kettlebell (dumbbell) swings. 3 sets of 10 burpees. 3 sets of 10 deep, slow squats (stretch during each squat) New deadlift technique for conventional lifters. Deadlift. Heavy 2x1. Accessories GHD Hingers, 4 sets of 10 Rope Cable Pull-Throughs, 3 sets of 15 Reverse Hypers, 3 sets of 12 Straight Leg Deadlifts, 3 sets of 8 Kettlebell Swings, 3 sets of 21 Calves, 3 sets of 20 ___________________________________________________________________________________ Squat Day Warmup, get a sweat going and do deep air squats. Squat the bar for 2 sets of 12. Squat. 2 sets of 1. Accessories Vertimax Squat Jumps, 4 sets of 20 Leg Curls, 3 sets of 15 Leg Extensions, 3 sets of 15 GHD Hamstrings, 3 sets of 10 Box Jumps, 3 sets of 15 Leg Press - 3 heavy sets of 20 ______________________________ Bench Day Warmup up with band pulls, 2 sets of all 3 directions. Over...