Powerbuilding
Day 1
A. Incline Bench Press 3x8-10- use a load as close to your 10RM as possible
B. DB (Flat) Bench Press 3x10-12
D. Front Foot Elevated Split Squat 3x8-10/ Leg
Day 2
A. Z-Press 4x4- should be a bit heavier than last week
B. Hip Thrust 5x6-8 *add weight from last week
C. Front Squat + Back Squat 78%(2+4)x4 *Intensity based off Front Squat
Day 3
A. DB Floor Press 4x10-12
B. Bent Over Barbell Row 3x8-10
C.. RDL 4x6-8
Weightlifting
Day 1
A. Block Power Snatch 3x2 -Try to increase load on working sets from last week
B. Block Clean + Jerk 93-98% of your heavy set (from week 4) x(1+1) x4
C. Snatch Grip RDL 4x4- Try to increase loading from last week
Day 2
A. Snatch Pull + Snatch -Build to a heavy, proficient set, not a max. Reference last week
B. Clean Pull + Clean + Jerk -Build to a heavy set, based on feel
C. Front Squat + Back Squat 78%(2+4)x3 *Intensity based off Front Squat
Day 3
A. Hang Snatch- Heavy 3
B. Hang Clean + Jerk- Heavy (2+2)