Powerbuilding
Day 1
A. Incline Bench Press- 5RM
B. Weighted Chins 2RM
C. Bulgarian Split Squat 5RM
Day 2
A. Press- 5RM
B. Front Squat- 3RM
C. Pendlay Row 4x5- if possible, go heavier than in week 10
Day 3
A. Bench Press 5RM
B. Deadlift- Heavy 5, reference week 8
Weightlifting
This is the only workout of the week to test 1RM's. Test on the day you feel best!
A. After general warm up, and technique primers with 30%x2, 40%x2, and 50%x2
Snatch 60%x2, 65%x2, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 93-96%x1
*Based on feel, go for a new 1RM, or stop after hitting a good heavy single if you just don’t have it.
B. After technique primers with 30%, 40% and 50%
Clean & Jerk 60%x2, 65%x2, 70%x1, 75%x1, 80%x1, 85%x1, 90%x1, 93-96%x1
*Based on feel, go for a new 1RM, or stop after hitting a good heavy single if you just don’t have it.
C. Back Squat- Heavy 2
*Technique Primers- lifts that improve various parts of the competition lift based on each individual’s deficiencies.
**For the pull (or push) under the bar- Tall snatch, clean, jerk
**Keeping the bar close/ staying over- No hook, no feet, slow pull variations of snatch & clean