Powerbuilding
Day 1
A. Incline Bench Press 4x10-12
B. DB (Flat) Bench Press 3x12-14
D. Front Foot Elevated Split Squat 3x12-14/ Leg
Day 2
A. Z-Press 4x6-8
B. Hip Thrust 5x8-10
C. Front Squat + Back Squat 60%(4+6)x4 *Intensity based off Front Squat
Day 3
A. DB Floor Press 4x12-14
B. Bent Over Barbell Row 3x8-10
C.. RDL 4x8-10
D. DB Death March 3x20 Steps *use the same load as last week
Weightlifting
Day 1
A. Block Power Snatch 63%x4x4
B. Block Power Clean + Jerk 63%(3+2)x3
C. Snatch Grip RDL 3x8- Try to increase loading from last week
Day 2
A. Drop Snatch 4x3- building, aim to finish heavier than last week
B. Clean Pull + Clean + Jerk 67%(2+2+2)x4
C. Front Squat + Back Squat 63%(4+6)x4 *Intensity based off Front Squat
Day 3
A. Hang Snatch- Heavy 5
B. Hang Clean + Jerk- Heavy (3+2)
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