Powerbuilding
Day 1
A. Incline Bench Press 10 RM
B. DB (Flat) Bench Press 3x12-14
D. Front Foot Elevated Split Squat 3x12-14/ Leg
Day 2
A. Z-Press 8RM
B. Hip Thrust 5x6-8
C. Front Squat + Back Squat 70%(4+6)x4 *Intensity based off Front Squat
Day 3
A. DB Floor Press 4x12-14
B. Bent Over Barbell Row 3x8-10
C.. RDL 4x8-10
D. DB Death March 2x20 Steps *aim to go heavier than last week
Weightlifting
Day 1
A. Block Power Snatch 3RM
B. Block Power Clean + Jerk (Heavy 1+1)
C. Snatch Grip RDL 4x6- Try to increase loading from last week
Day 2
A. Drop Snatch 1RM
B. Clean Pull + Clean + Jerk -Build to a heavy set
C. Front Squat + Back Squat 70%(4+6)x4 *Intensity based off Front Squat
Day 3
A. Hang Snatch- Heavy 5
B. Hang Clean + Jerk- Heavy (3+2)
Comments