Day 1
A. Incline Bench Press 5RM
B. DB (Flat) Bench Press 3x8-10
D. Front Foot Elevated Split Squat 3x6-8/ Leg
Day 2
A. Z-Press 4x3- should be a bit heavier than last week on at least 2 sets
B. Hip Thrust 5x5 *add weight from last week
C. Front Squat + Back Squat (1+AMQRP)
Day 3
A. DB Floor Press 4x8-10
B. Bent Over Barbell Row 3x6-8
C.. RDL 4x4
Weightlifting
Day 1
A. Block Power Snatch -Build to a heavy single
B. Block Clean + Jerk -Build to a heavy single (reference week 9)
Day 2
A. Snatch Pull + Snatch -Heavy Single
B. Clean Pull + Clean + Jerk -Build to a heavy set, based on feel
C. Front Squat + Back Squat -Build to a heavy (1+AMQRP) *Aim to increase load or volume from last week
Day 3
A. Hang Snatch- Heavy 2
B. Hang Clean + Jerk- Heavy (2+2)
*Based on feel, DO NOT go for maxes. The goal with all the heavy singles is exposure to weights that are 90%+ on a consistent basis.