Powerbuilding
Day 1
*Where and when possible, add in accessory work based on your individual weaknesses.
A. Farmer’s Carry- 80ft. X 6 sets --Load this as heavy as possible. Rest 2-3 Minutes between sets.
B. Based on the program and which days you’ll be in to train, choose two opposing upper body accessory exercises (push/pull) and one core accessory exercise from the strength accessory document link.
Day 2
A. Back Squat- Build to a heavy set of 10, then 85%x10x2
B. Push Press 5x5- build over the course of these 5 sets to heavy set of 5
C. Barbell High Pull 3x12-14
Day 3
A. Deadlift- Build to a heavy 10, then 85%x10x2
B. Incline Bench Press 4x8-10 -base this on feel. Though challenging, you should be able to complete ALL four sets at your working weight.
C. EZ Grip Bar Skull Crushers 3x10
Weightlifting
Day 1
A. Tall Snatch 5x3- Build to the most challenging weight you can move proficiently. Complete ALL 5 sets at this weight. Try to increase weight from last week by 5-10lbs.
B. Tall Clean + Power Jerk (3+2) x5
C. Pause Front Squat 4x4 -Use roughly 63-65% of your best front squat.
Day 2
A. Hang Power Snatch 4x5
B. Hang Power Clean 4x4
C. Back Squat- Build to a Heavy 10, 85%x10x2
Day 3
A. Snatch- Heavy 5
B. Clean + Jerk- Heavy (4+3)