Powerbuilding
*The goal with this program is hitting an effective number of weekly working sets per movement classification. Adding in specific accessory work will positively contribute to the overall effect/ results, but nutrition needs to at least be in the ballpark as far as total, daily caloric and protein intake for desired, and improved results.
**Movement classifications;
Upper Body Push
Upper Body Pull
Leg/ Squat
Hinge
***For the each exercise (unless indicated) choose loads that are challenging but allow proficient movement. If it's a loaded movement, you should include AT LEAST three to four warm up sets of increasing intensity toward your working sets that's following a more general dynamic warm up/ stretch. For example, if you are going to front squat 225lbs for 4 sets of 6-8 reps on day 2, your warm up may look like:
5 minutes easy aerobic work
+
Glute & Core activation
Spiderman Stretch
Knee + Ankle Stretch
Counterbalance/ Goblet Squat
+
Front Squat:
135lbs x8-10
185lbs x4-6
205lbs x2-4
225lbs x6-8 for your first working set
Day 1
Vertical Press/ Pull Variation
Unilateral Leg
A. BTN Snatch Grip Push Press 4x5
B. Weighted Chins 5x5@30X1
C. Russian Step Ups 4x8 (per leg)
Day 2
Horizontal Press/ Pull Variation
Squat
A. Bench Press 4x8-10
B. Bent Over Row 4x8-10 *Bar should NOT return to the floor b/t reps here.
C. Front Squat 4x6-8
Day 3
Vertical Press/ Pull Variation
Hinge
A. Press 3x8-10
B. Back Squat 2x10
C. RDL 4x6-8
D. Pullups 3x8-10 (use assistance if necessary)
Weightlifting
Day 1
A. Muscle Snatch + OHS (4+2)3 -building.
B. BTN Snatch Grip Push Press 3x5
C. Front Squat 5x5
Day 2
A. Muscle Clean + Press (2+3)4
B. 3-position (1in., Knee, upper mid-thigh) Snatch Deadlift- 80% of snatch x3x4
C. Pendlay Row 4x8-10
Day 3
A. Hang Snatch (hip) -build to a heavy set of 4
B. Hang Clean (hip) + Power Jerk- build to a heavy (2+2)
C. Back Squat 2x10@70%
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