Powerbuilding
Day 1
A. Press 6X6 -try to increase weight in working sets from week 3
B. RDL 4x8-10
C. Meadows Rows 3x8-10/ side
Day 2
A. Back Squat- Build to a heavy set of 8, then 90%x8x2
B. Bench Press 4x8-10 -Use 90% of last week’s heavy 8
C. DB Rear Delt Raise 4x10
Day 3
A. Push Press 3x5 -based on feel, use 90+% of last week’s 5RM
B. Strict Pullups, or Inverted Rows 6x6
C. Reverse Lunge 3x20 -use DB’s held like a Farmers Carry
Weightlifting
Day 1
A. No Hook, No Feet Snatch- Build to a heavy single
B. No Hook, No Feet Clean + Jerk- Build to a heavy set
C. Front Squat 3x3 at your heaviest load for today’s C&J
Day 2
A. Hang Power Snatch- Build to a heavy single
B. Hang Power Clean- Build to a heavy single
C. Back Squat- Heavy 8, 90%x8x2
Day 3
A. Snatch- Heavy 3
B. Clean + Jerk- Heavy (2+2)