Powerbuilding
*Increase load on all exercises by 5-10lbs unless otherwise specified.
Day 1
A. Bench Press 5RM
B. Incline Bench Press 3x10-12
C. DB Bent Over Row 3x10-12
D. Front Foot Elevated Split Squat 3x6-8/ Leg
Day 2
A. Z-Press 5RM
B. Front Squat + Back Squat Build to a heavy (1+AMQRP)
C. Hip Thrust 5x5
Day 3
A. Floor Press 4x6-8
B. RDL 4x5
C. DB Death March 3x20 Steps -use the same weight as last week
Weightlifting
Day 1
A. Block Power Snatch -Build to a heavy single
B. Block Clean + Jerk -Build to a heavy single (reference week 4)
Day 2
A. Snatch Pull + Snatch -1RM
B. Clean Pull + Clean + Jerk -Build to a heavy set, based on feel
C. Front Squat + Back Squat -Build to a heavy (1+AMQRP)
Day 3
A. Hang Snatch- Heavy 3
B. Hang Clean + Jerk- Heavy (2+2)