Powerbuilding
Day 1
A. Press 5RM
B. RDL 4x4-5
C. Meadows Rows 3x8-10/ side
Day 2
A. Back Squat- 8RM
B. Bench Press- 8RM
C. DB Rear Delt Raise 4x10
Day 3
A. Push Press 3RM
B. Strict Pullups, or Inverted Rows 3x5
C. Reverse Lunge 3x16 -if possible, try to increase weight from last week
Weightlifting
Day 1
A. No Hook, No Feet Snatch- Build to a 1RM
B. No Hook, No Feet Clean + Jerk- Build to a 1RM
C. Front Squat 2x3 at your heaviest load for today’s C&J
Day 2
A. Hang Power Snatch- Build to a heavy single/ 1RM
B. Hang Power Clean- Build to a heavy single/ 1RM
C. Back Squat- 8RM
Day 3
A. Snatch- Heavy 3
B. Clean + Jerk- Heavy (2+2)