Powerbuilding
*We are still in a phase of finding training loads for many of the programmed exercises.
Day 1
A. Incline Bench Press 3x8-10
B. Single Arm DB Row (heavy) 4x8-10/ arm
C. Walking Lunge 4x20 Steps *These can be done with DB's or KB's held at the goblet position/ front rack position, or at the sides. Use a load that allows for 20 proficient, unbroken reps.
Day 2
A. Z-Press 5x6
B. Weighted Chins 5x5@30X1
C. Front Squat 4x6-8 *Unless you completed all four sets of 8 reps last week at a given weight, DO NOT increase intensity. Aim for 8 reps/ set.
Day 3
A. Clean Pull 5x5
B. Floor Press 4x6-8 *these should be heavier than last weeks bench press
C. Pendlay Row 4x6-8 *you should be able to go a bit heavier than the bent over rows from last week.
Weightlifting
*Unless indicated, aim to increase working sets on all exercises by 5-10lbs where applicable. If unable, add another working set.
Day 1
A. Muscle Snatch + OHS (4+2)3 -do all working sets at your heaviest load from last week.
B. BTN Snatch Grip Push Press 3x5
C. Front Squat 5x5
Day 2
A. Muscle Clean + Press (2+3)4
B. 3-position (1in., Knee, upper mid-thigh) Snatch Deadlift- 83% of snatch x3x4
C. Pendlay Row 4x8-10
Day 3
A. Hang Snatch (hip) -build to a heavy set of 4
B. Hang Clean (hip) + Power Jerk- build to a heavy (2+2)
C. Back Squat 2x10@73%