Powerbuilding
Day 1
A. Press 4x3 -use as close to your 5RM as possible, if not, a bit heavier
B. RDL 4x4-5 -increase load from last week by 5-10lbs.
C. Meadows Rows 3x8-10/ side -try to increase loading from last week.
Day 2
A. Back Squat- 4,3,2 Heavy- 3-4 minutes b/t sets.
B. Incline Bench Press Cluster 5x5 -rest 2-3 minutes, go as heavy as you can on these
C. DB Rear Delt Raise 4x8-10
Day 3
A. Push Press Cluster 2.2.2 -rest 2-3 minutes x3 sets, use as close to your 3RM as possible, reference last week.
B. Strict Pullups, or Inverted Rows 6x6
C. Reverse Lunge 3x16 -use DB’s held like a Farmers Carry, try to increase weight from last week
Weightlifting
Day 1
A. Snatch 95-100%(of 3RM)x3, 95%x3x2
B. No Feet Clean + Jerk- Build to a 1RM
C. Front Squat 3x3 at your heaviest load for today’s C&J
Day 2
A. Power Snatch- Build to a heavy single
B. Power Clean- Build to a heavy single
C. Back Squat- 4,3,2 Heavy- Reference last week. Aim to finish heavier if possible resting 3-4 minutes b/t sets.
*The heavy singles on today’s program are NOT meant to be new 1RM’s. Based on feel, and your ability to maintain movement quality, and proficiency, will dictate how heavy you’re able to go. If it’s not there, don’t force it. Reference last week’s results as a guide.
Day 3
A. Snatch- Heavy 2
B. Clean + Jerk- Heavy (2+1) or (1+2)
*The clean & jerk complex should be done based on weakness in one of the two movements. If the jerk needs more focus, then the complex that is one clean followed by two jerks should be priority. If the other way around, prioritize the clean.