Powerbuilding
Day 1
A. Incline Bench Press 5x8-10
B. Single Arm DB Row (heavy) 6x8-10/ arm *Try to go heavier than week 2
C. Walking Lunge 4x20 Steps *use the same weight as you did in week 4
Day 2
A. Press 5x6-8- use as close to your 10RM loading as possible
B. Weighted Chins 5x4-5@30X1 -try to increase load from last week if possible.
C. Front Squat -5x5@92%(5RM)
Day 3
A. Power Clean 10x2- building. Warm up to a load that moves well. From there, begin tracking each of 10 sets, build on load with movement proficiency
B. Weighted Pushups 5x8-10
C. Pendlay Row 4x6-8 *Try to go heavier than week 4
Weightlifting
Day 1
A. Hang Snatch (Hip) 72-74%x2 Every 90 seconds x 10 Sets
B. Clean Pull 100% of clean x3x3
C. Front Squat 4x4 -add 5lbs to last weeks working sets
Day 2
A. Hang Clean (Hip) + Jerk (1+2) Every 90 seconds x 8 Sets *use 73% of C&J
B. 3-position (1in., Knee, upper mid-thigh) Snatch Deadlift- 100% of snatch x2x4
C. Pendlay Row 4x6-8
Day 3
A. Pause Snatch + Snatch - Heavy Single
B. Pause Clean + Clean + Jerk- Build to a heavy set
C. Back Squat 3x8 +5lbs from last week's sets