Powerbuilding
Day 1
A. BTN Snatch Grip Push Press 4x4
B. Weighted Chins 5x4-5@30X1
C. Bulgarian Split Squat 4x6-8/ 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 5x5@90%(5RM)
*Reference Week 3 for loading in parts A, and B
Day 3
A. Push Press 4x3 *aim to use your heaviest load from week 3 for all working sets
B. Back Squat 2x10 *reference week 3 for loading
C. RDL 4x6-8
D. Pullups 4x8-10 *if you cannot complete 8-10 strict reps under control at body weight, do leg-assisted pullups, or lat-pulldowns
Weightlifting
Day 1
A. Hang Snatch (Hip) 70%x2 Every 90 seconds x 10 Sets
B. Clean Pull 95% of clean x4x3
C. Front Squat 4x4 -use as close to your heavy 5 from last week as possible
Day 2
A. Hang Clean (Hip) + Jerk (1+2) Every 90 seconds x 8 Sets *use 70% of C&J
B. 3-position (1in., Knee, upper mid-thigh) Snatch Deadlift- 95% of snatch x3x4
C. Pendlay Row 4x8-10
Day 3
A. Pause Snatch + Snatch - Heavy Single
B. Pause Clean + Clean + Jerk- Build to a heavy set
C. Back Squat 3x8
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