Powerbuilding & Weightlifting Week 3

Powerbuilding

**Increase loading by 5-10lbs on all exercises (unless specified) where possible.**

Day 1

A. Bench Press 4x10-12

B. Incline Bench Press 3x12-14

C. DB Bent Over Row 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 66%(4+6)x4 *Intensity based off Front Squat

Day 3

A. Floor Press 4x8-10

B. RDL 4x8-10

C. DB Death March 2x20 Steps

Weightlifting

Day 1

A. Block Power Snatch 65%x4x4

B. Block Power Clean + Jerk 65%(3+2)x3

C. Snatch Grip RDL 4x6- 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 70%(2+2+2)x4

C. Front Squat + Back Squat 66%(4+6)x4 *Intensity based off Front Squat

Day 3

A. Hang Snatch- Heavy 5

B. Hang Clean + Jerk- Heavy (3+2)