Lisa Guggisberg-Week 3 offseason-Deload

I am currently in offseason getting ready for the XPC Finals at the Arnond in March 2016 where I will go in the 114lb weght class in wraps.

Deload Week

My hips really needed some time off.  I had programmed 5 squat singles at 50% but hips were so tight I ended up just loading the bar to 95# and did a couple of sets just get some blood moving in them.

Squat accessory work

Bulgarian split squat 3×10

Hack squat  3×10

Walking lunges 4 x 20

Explosive jump squats 4 x 20

McGill big 3-lots

Stir pots x 100


Bench work

Competition bench 5 singles at 50%

Explosive push up 5×5

Dips 3x 20

Barbell shoulder press 4×12

McGill pull ups lots


Deadlift work

Competiiton stance 5 singles at 50%

1 arm KB swings

Barbell rack row with pause 3×6

Lat pull downs 4×12

Hammer Strength lat pull down 4×12

Landmine T-Bar rows 4×12

McGill big  3 lots

Stir pots x 100

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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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