ATLANTA POWERLIFTING IS ABOUT TO GET EVEN MORE AWESOME – Pull for Pride is just 7 days away!
Join us Saturday, June 16th at AK CrossFit for a deadlift-only fundraiser benefiting Lost & Found Youth.
Created by the Women’s Strength Coalition, this event will be hosted around the country in 7 different cities this year (the other events each benefit a local charity serving LGBT homeless youth)
PLEASE VOLUNTEER or
SPONSOR or
DONATE
Updates
So far we have raised 118% ($5,899) of our fundraising goal for Lost-n-Found Youth…
Yahoo we hit our goal!
Now how much can we SMASH IT by? Keep the donations rolling in friends…
Did you know there are more than 950 LGBTQ+ youth in Atlanta each night?
Let’s help Lost-n-Found Youth end homelessness for sexual minority youth.
More than 40% of homeless youth identify as LGBTQ and this disparity in the homeless youth population continues to grow. It only takes one donation to make a real difference in another person’s life.
Donate Here
The Free Deadlift Program:
This program is meant for beginner to intermediate lifters who are preparing to strut yo’ stuff on the platform this Saturday at AK CrossFit during Pull for Pride Atlanta.
Instructions:
-Rest for 48 to 72 hours between training sessions.
-Sleep 7-8 hours each night.
-Eat .8-1 gram of protein per pound of bodyweight.
-Drink between ½ and 1 ounce of water per pound of bodyweight.
-Warm up before deadlifting with 2 minutes of easy rowing or cycling, or do 50 jumping jacks, plus 10 to 20 squats.
This week you should cut out your other training completely, or do ¼ of what you usually do.
Week 6 Day 1 (do this on Tuesday of meet week)
Deadlift 5 sets of 1 at 75% of your Pull for Pride Opener
Squat 3 sets of 3 at 80% of 1RM
Walking Lunges (bodyweight only) 2 sets of 10 steps (5 each leg)
For deadlifts, with each rep practice your set up. Stay tight at the bottom and imagine you are on the platform lifting on event day.
Rest 60 to 90 seconds between reps.
On squats, choose a medium weight – something you could do for 6-8 reps, but stop at 3 each time.
Week 6 Day 2 (do this on Thursday of meet week)
Deadlift 3 sets of 1
Do 15-25 bodyweight squats and 15-25 push ups
On deadlifts, VISUALIZE MEET DAY. Treat the weight as if it is super duper heavy, even though it will feel very light. Set up like you will on meet day.
Deadlift 3 sets of 1
Do 15-25 bodyweight squats and 15-25 push ups
On deadlifts, VISUALIZE MEET DAY. Treat the weight as if it is super duper heavy, even though it will feel very light. Set up like you will on meet day.
Rest up & get ready for an awesome fun time!
In strength,
Lis Smash
