Lisa Guggisberg-Week 4 Offseason

I am currently in offseason mode.  My next meet will be the XPC Finals at the Arnold Classic in early March 2016 where I will compete in the 114 lb weight class with wraps.  Brian Carroll is programming my offseason work and really eager to see the end result of this offseason.

I am really starting to enjoy box squats.  I am pretty sure all this box squatting is going to pay off big.

11/15 Squats

My hips were really bothering me so Todd had a great idea to put on the Inzer Power Pant/briefs I had to help save my hips so I could get some work done.  Brilliant idea.  These aren’t true briefs and more like a compression type short.  Check them out here:

Warm Up

McGill Big 3-lots

Goblet squats 2×20


Below parallel box squat 3×6 working up to 215#

Accessory Work

Front squat 5 x 5 working up to 185#

Piston squat with KB 3×10

Bulgarian split squat 3×20

Heavy KB swings 3×12

Stir the pot x 100

11/18 Bench Work

Very happy where my bench is going.

Close grip 5×5 at 155#

Pause bench with 2 board 3×3 at 165#

1 board press 3×5 at 145#

Accessory Work

Weighted Dips 3×20

Explosive push ups 5×5

Driggers press 3×16

Stir the pots x 100

Rolling planks-lots

11/20 Deadlift/Speed Work

Warm up

McGill big 3 lots

KB swing


Deficit Sumo dead 5×5 working up to 255#

Conventional block pulls of 2” blocks 345#

Accessory Work

Speed squat in wraps 5 singles at 185#

McGill Pull ups-lots

Barbell rack rows 3×15 with pause at top

Shrugs 3×15 with pause at top





The following two tabs change content below.
Avatar photo
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.
No Comments

Sorry, the comment form is closed at this time.

Test The New Plugin Option

Brian Carroll

Contact Brian Carroll

Brian Carroll

Contact Brian

Brian Carroll

Contact Brian Carroll

Brian Carroll

Take 25% OFF
Your first purchase
Subscribe Now!