Powerbuilding
Day 1
A. BTN Snatch Grip Push Press 4x4
B. Weighted Chins 5x3-4@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 5x4@94%(5RM)
*Reference Week 5 for loading in parts A, and B
Day 3
A. Push Press 4x3 *aim to go a bit heavier than in week 5
B. Back Squat 2x10 *reference week 5 for loading
C. RDL 4x5
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) 74-76%x2 Every 90 seconds x 8 Sets
B. Clean Pull 105% 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 75% of C&J
B. 3-position (1in., Knee, upper mid-thigh) Snatch Deadlift- 105% of snatch x2x3
C. Pendlay Row 4x5
Day 3
A. Pause Snatch + Snatch - Heavy Single
B. Pause Clean + Clean + Jerk- Build to a heavy set
C. Back Squat 2x8- try to go a bit heavier than last week