Powerlifting Training 4/8/18

Warm Up
 
TRX Circuit (Face Pulls, Reverse Flyes, and Shoulder Press Isometric Hold) – 2 sets – 12 reps + 12 reps + 20 seconds hold
 
Workout
 
Bench Press – 135lbs and 225lbs – 10 reps, 275lbs – 5 reps, and 4 sets – 295lbs – 5 reps
Dumbbell Bench Press – 4 sets – 240lbs – 10 reps
Hoist Seated Dip Machine – 260lbs – 12 reps and 3 sets – 345lbs – 8 reps
Barbell Rows (Pronated Grip) – 225lbs and 275lbs – 10 reps, 2 sets – 315lbs – 8 reps, and 325lbs – 6 reps
TRX Horizontal Pull Ups with a Pause on each rep at the top – 3 sets – 12 reps
Reverse Fly Machine – 145lbs – 12 reps and 2 sets – 160lbs – 12 reps
Medicine Throws – 4 sets – 50lbs – 5 Throws
Double Kettlebell Swings – 4 sets – 48kgs – 12 reps
Sled Push – 3 sets – 225lbs – 60ft
Core Circuit (Jack Knife Crunches and Oblique Crunches) – 3 sets – 20 reps + 20 reps on each side