Powerbuilding
Day 1
A. BTN Snatch Grip Push Press 4x2
B. Weighted Chins 5x2-4@30X1
C. Bulgarian Split Squat 4x5/ leg
Day 2
A. Bench Press 4x5
B. Bent Over Row 4x6-8 *Bar should NOT return to the floor b/t reps here.
C. Front Squat 3x3@ as close to your 5RM as possible, if not a bit heavier
Day 3
A. Push Press 4x2 *aim to go a bit heavier than in week 9
B. Back Squat 2x6-8 *reference week 9 for loading
C. RDL 3x4
D. Pullups 4x5
Weightlifting
Day 1
A. Hang Snatch (Hip) + Snatch (1+1)- building to a heavy set over 3 working sets
B. Clean Pull 117% of clean x2x2
C. Front Squat- 2x2- aim to add from last week if possible
Day 2
A. Hang Clean (Hip) + Jerk (1+1)- build to a heavy set over 3 working sets
B. 3-position (1in., Knee, upper mid-thigh) Snatch Deadlift- 117% of snatch x2x2
C. Pendlay Row 3x4-5
Day 3
A. Pause Snatch + Snatch - Build to a heavy set
B. Pause Clean + Clean + Jerk- Build to a heavy set
C. Squat 2x3- Referencing last week, push the loading here.