Powerbuilding & Weightlifting Week 1
LINK: Strength Accessory Work
*Where and when possible, add in accessory work based on your individual weaknesses.
A. Farmer’s Carry- 80ft. X 6 sets --Load this as heavy as possible. Rest 2-3 Minutes between sets.
B. Based on the program and which days you’ll be in to train, choose two opposing upper body accessory exercises (push/pull) and one core accessory exercise from the strength accessory document link.
A. Back Squat- Build to a heavy set of 10, then 80%x10x2
B. Press 6x6- Build to the heaviest load you can move for six, good quality reps and complete all six sets at that weight.
C. DB Rear Delt Raise 4x10
A. Deadlift- Build to a heavy 10, then 80%x10x2
B. Bench Press 4x10 *use around 75% of your tested 3RM from the previous cycle
C. EZ Grip Bar Skull Crushers 3x10
Tall Snatch 5x3- Build to the most challenging weight you can move proficiently. Complete ALL 5 sets at this weight.
Tall Clean + Power Jerk (3+2) x5
Pause Front Squat 4x4 -Use roughly 60% of your best front squat.
Hang Power Snatch 4x5
Hang Power Clean 4x4
Back Squat- Build to a Heavy 10, 80%x10x2
Snatch- Heavy 5
Clean + Jerk- Heavy (4+3)