Lisa Guggisberg-RPS Redemption-Bench Work

I am currently getting ready for the RPS Redemption/XPC Qualifier on May 30, 2015 in Fort Myers, FL.  I am staying at the 114lb weight class but going in wraps for the first time. 

Today was one of those days where my motivation and energy level was low. I was dragging from work.  Tried to channel my inner She Hulk but despite a scoop and a half of pre-workout it just wasn’t there, I did not glow green with strength and rage against the bar.  I did get some good form work done.  I always go in with a few goals each training session.  Plan today was to work up to 80% for 3×3.  Goals were to work on bar path, staying tight and working leg drive.


McGill pull ups

Single arm KB swings 2 x 20 each arm

Banded pull a-parts

Bench Work

Bar 2×10

65 x 10

85 x 5

105 x 3

115 x 3

125 3 x 3 (80%)

2 Board Press 3 x 3 @ 145

Accessory Work

Band push downs x 100

Band Hammer curls x 50

Ring dips 4 x 15

McGill Big 3 (McGill sit ups, Rolling planks, Birddogs)


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A self-proclaimed former high school band nerd turned meathead nerd, Lisa has been coached and mentored by Brian Carroll using 10/20/Life principals for 3 years. She started CrossFiting in 2006 but gave that up after realizing all she wanted to do was squat, bench and deadlift heavy. She now competes as a raw and multi-ply powerlifter in the 114 and 123 weight classes. Lisa has All-Time top 10 totals in both raw and multi-ply in her respective weight classes with a raw pro total of 936 lbs at 114 and a pro 1118 lb multi-ply pro total at 123 and 1090 lb multi-ply total at 114. She is currently ranked the #1 female multi-ply lifter at 123, #2 at 114 multi-ply female and #3 raw with wraps. Lisa has a B.A. in Political Science and a Masters in Public Administration, but hates politics and political debates. She is a mom of two, a firefighter wife and has worked as a full time litigation paralegal for almost 20 years.
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