Powerbuilding
Day 1
A. BTN Snatch Grip Push Press 4x5
B. Weighted Chins 5x5@30X1
C. Bulgarian Split Squat 4x8-10/ leg
Day 2
A. Bench Press 4x8-10
B. Bent Over Row 4x8-10 *Bar should NOT return to the floor b/t reps here.
C. Front Squat 4x6-8
Day 3
A. Push Press 5x3- building
B. Back Squat 2x10
C. RDL 4x6-8
D. Pullups 3x8-10 (use assistance if necessary)
Weightlifting
Day 1
A. Muscle Snatch + OHS (3+1)3
B. BTN Snatch Grip Push Press 3x4
C. Front Squat 5x5
Day 2
A. Muscle Clean + Press (1+3)4
B. 3-position (1in., Knee, upper mid-thigh) Snatch Deadlift- 85% 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@75%
*Unless indicated, aim to increase working sets on all exercises by 5-10lbs where applicable. If unable, add another working set.
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