Powerbuilding & Weightlifting Week 9
A. BTN Snatch Grip Push Press 4x3
B. Weighted Chins 5x3-4@30X1
C. Bulgarian Split Squat 4x5/ leg
A. Bench Press 4x6-8
B. Bent Over Row 4x6-8 *Bar should NOT return to the floor b/t reps here.
C. Front Squat 4x3@ as close to your 5RM as possible, if not a bit heavier
A. Push Press 4x2 *aim to go a bit heavier than in week 7
B. Back Squat 2x10 *reference week 7 for loading
C. RDL 4x4
D. Pullups 4x6-8 *if you cannot complete 8-10 strict reps under control at body weight, do leg-assisted pullups, or lat-pulldowns. On the other hand, if you can now add weight to this movement, do so.
A. Hang Snatch (Hip) + Snatch (1+1)- building to a heavy set over 6 working sets
B. Clean Pull 112% of clean x2x2
C. Front Squat- 3x3- as close to your 4RM as possible
A. Hang Clean (Hip) + Jerk (1+1)- build to a heavy set over 5 working sets
B. 3-position (1in., Knee, upper mid-thigh) Snatch Deadlift- 112% of snatch x2x2
C. Pendlay Row 3x5
A. Pause Snatch + Snatch - Build to a heavy set
B. Pause Clean + Clean + Jerk- Build to a heavy set
C. Back Squat 2x5- these sets should be approaching, or around 85% of your best squat. Go by feel here.