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)
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