Powerbuilding
Day 1
A. Bench Press 10RM
B. Single Arm DB Row (heavy) 6x8-10/ arm *Try to go heavier than week 6
C. Walking Lunge 2x20 Steps *Try to go a bit heavier than week 6
Day 2
A. Press 5x6-8- use as close to your 10RM loading as possible
B. Weighted Chins 5RM
C. Front Squat 5RM
Day 3
A. Deadlift- Heavy 5 *reference week 4
B. Weighted Pushups 5x8-10
C. Pendlay Row 4x5 *Try to go heavier than week 6
Weightlifting
Day 1
A. Hang Snatch (Hip) 2RM
B. Clean Pull 110% of clean x2x2
C. Front Squat- Heavy 4
Day 2
A. Hang Clean (Hip) + Jerk (1+2) -Build to a heavy set
B. 3-position (1in., Knee, upper mid-thigh) Snatch Deadlift- 110% of snatch x2x2
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 Heavy 8