Week 5
Powerbuilding
Day1
A. Back Squat 75%x2x3, 80%x2x2
B. Heels elevated, narrow stance Goblet/ Front Squat 2×8-10, 1XAMQRP(-15%) *rest no more than 60 seconds b/t sets
C. Suitcase Carry Walking Lunge 3×20 -heavy but sustainable for 20 steps, try to increase load from last week. Rest 60 seconds.
D. Back Raises 4×8-10, rest no more than 60 seconds b/t sets. *These are using the glute-ham bench as well, but ONLY extending hips (maintaining a neutral spine) to a point where body is parallel to the floor. You should be able to add load either using a barbell on the back, or hugging a bumper plate.

Day 2
A. Push Press 74% of push press x2x4
B. Bench Press 2×8-10, 1XAMQRP @ -10%
C. Barbell High Pulls 3×12-14- rest 60 seconds b/t sets *If you did not achieve 3 sets of 14 in week 3 with good technique, DO NOT increase the load.
D. DB Lateral Raises (1×8, 1×12, 1×14) x3 *rest 10-15 seconds b/t the sets of 8, 12, 14, and 90 seconds before running through the second time. This should use 3 sets of dumbells to account for 3 drops in weight in moving to each set of higher volume. DO NOT increase working weights from week 3!

Day 3
A. Deadlift ~76%x2x6
B. Single leg Deadlift 2×8-10
C. Bulgarian Split Squat 3×6-8/ leg -DO NOT increase loading from last week. .
D. DB death march 2×20 -if possible, increase load from last week.

Weightlifting
Day 1
A. Back Squat 75%x2x3, 80%x2x2
B. Block Snatch (knee)70%x2x5
C. Halting Clean Deadlift 105% (of clean) x3x3

Day 2
A. Jerk x2 Every 90 Seconds x10 Sets -building to a heavy double
B. Hang Clean 75%x2x4
C. Snatch Deadlift from Deficit 85% (of last week’s heavy 5)x5x3

Day 3
A. Hang Snatch- Build to a heavy 3
B. Clean Pull + Hang Clean + Front Squat + Jerk- Build to a heavy set