Powerbuilding
Day 1
A. Bench Press- 1RM
B. RDL 4x3-4 increase load from last week by 5-15lbs if possible
C. Meadows Rows 3x8-10/ side -try to increase loading from last week.
Day 2
A. Press- Heavy Single
B. Back Squat- Heavy Single
C. Barbell Upright Row 3x12-14
Day 3
A. Incline Bench Press- 5RM
B. Weighted Pullup- 1RM, 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- singles up to 90%
B. Clean & Jerk- singles up to 90%
C. Back Squat- Heavy Single
*If you feel like today's your day, go for maxes!
Day 2
A. Power Snatch- singles up to 75%
B. Power Clean + Power Jerk- singles to 75%
Day 3
A. Snatch- Max
B. Clean & Jerk- Max