POF Lifting Preparation Seminar

Date: 21st March, 2021
Venue: Definite Fitness Gym, Rajgarh

Elements:
POF SPEED LIFTING(WEIGHTING)
POF STRENGTH LIFTING(POWERLIFTING)
CORE CONDITIONING EXERCISE TO ELIMINATE LOWER BACK PAIN

Seminar Breakdown:
Introduction of Seminar | About POF | About Academy | Team & Attendee Intro | Strength Lifting | Break | Speed Lifting | Conclusion | Remark

Registration Fee: Rs. 500
Call or WhatsApp: +91 6002596787 / +91 60026 97263

I hereby affirm that I have taken the full responsibility of attending the POF Weightlifting seminar and thoroughly known all the risk and injury factors during practice and training session of the workshop. I don't have any objection regarding the non-refundable nature of the seminar registration amount once paid. So, I took the responsibility of the details I have mentioned above and agreed with all the conditions verbally cited by the POF WL workshop officials. I also understand that all the articles, videos, graphics, and images of the seminar belong to POF & Stay Fit Live Pure Fitness Academy, and I don't claim any right over them.


POF 2.0 and 3.0 Exercise List Update:


Category : (POWER LIFTING 400 KGS GROUP)
Time Cap: 7 Minutes.
SQUAT :
Men- 140 Kgs x 3 reps
Women- 60 Kgs x 3 Reps
Hip must cross Knee creese (110)
Bench Press:
Men- 100 Kgs x 3 Reps
Women: 50 Kgs x 3 Reps
Deadlift:
Men - 160 Kgs x 3 Reps
Women- 90 Kg x 3 Reps
Followed by 40 Burpees and One Minute Plank

Category : POWER LIFTING (300 KGS GROUP)
Time Cap: 7 Minutes.
SQUAT :
Men- 100 Kgs x 3 reps
Women- 50 Kgs x 3 Reps
Hip must cross Knee creese (110)
Bench Press:
Men- 70 Kgs x 3 Reps
Women: 30 Kgs x 3 Reps
Deadlift:
Men - 130 Kgs x 3 Reps
Women- 70 Kg x 3 Reps
Followed by 40 Burpees and One Minute Plank

Category: Speed Lifting (180/90 Kgs Group)
Time Cap: 7 Minutes
Snatch:
Men: 80 kgs x 3 Reps
Women: 40 Kgs x 3 Reps
Clean and Overhead Press:
Men: 100 kgs x 3 Reps
Momen: 50 Kgs x 3 Reps
Followed by 40 Burpees and 1 Minute Plank

Category: Speed Lifting (120/ 60 Kgs Group)
Time Cap: 7 Minutes
Snatch:
Men: 50 kgs x 3 Reps
Women: 25 Kgs x 3 Reps
Clean and Overhead Press:
Men: 70 kgs x 3 Reps
Momen: 35 Kgs x 3 Reps
Followed by 40 Burpees and 1 Minute Plank

FOR 39+ Age Group:
Category: Powerlifting
Squat:
Men: 70 kgs x 3 reps
Women: 50 Kgs x 3 Reps
Bench:
Men: 50 Kgs x 3 Reps
Women: 30 Kgs x 3 Rps
Deadlift:
Men: 80 Kgs x 3 Reps
Women: 60 Kgs x 3 Reps
Category Speed Lifting.
Time Cap: 7 Minutes
Dumbbell Hang and Power Snatch:
Men: 12.5 kgs (Single arm) x 3 Reps
Women: 7.5 (Single arm) x 3 Reps
Dumbbell Power Clean and Overhead Press:
Men: 15 Kgs (Single arm) x 3 Reps
Momen: 10 Kgs ( Single arm) x 3 Reps
Follwed by 20 burpees and 1 min plank