Powerbuilding
Day 1
A. Press 5X5 -try to increase weight in working sets from week 5
B. RDL 4x5-6
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 -Reference Week 5 and build on either load, or volume
C. DB Rear Delt Raise 4x10
Day 3
A. Push Press 3x4 -based on feel, aim to go heavier than you did in week 5
B. Strict Pullups, or Inverted Rows 6x6
C. Reverse Lunge 3x20 -if possible, try to increase weight from last week
Weightlifting
Day 1
A. No Hook, No Feet Snatch- Build to a heavy single, then 95%(of HS) x1x3
B. No Hook, No Feet Clean + Jerk- Build to a heavy set, then 95%(of HS) x1x2
C. Front Squat 3x3 at your heaviest load for today’s C&J
Day 2
A. Hang Power Snatch- Build to a heavy single, then 95%(of HS) x1x3
B. Hang Power Clean- Build to a heavy single, then 95%(of HS) x1x3
C. Back Squat- Heavy 8, 90%x8x2
Day 3
A. Snatch- Heavy 3
B. Clean + Jerk- Heavy (2+2)
***These heavy singles ARE NOT MAXES! They are the heaviest weight you can move proficiently on that given day. If the loading on the bar causes the technique, or ROM to change, or degrade, it’s too much weight!