Powerbuilding 

Day 1
A. Back Squat 80%x2x3, 85%x2
B. Heels elevated, narrow stance Goblet/ Front Squat 2×6-8, 1XAMQRP (-15%) *rest no more than 90 seconds b/t sets
C. Suitcase Carry Walking Lunge 3×20 -heavy but sustainable for 20 steps. -Increase weight from last week.
D. Back Raises 4-5×8-10, rest no more than 90 seconds b/t sets

Day 2
A. Incline Bench Press 75-80%(of bench press) x2x5
B. DB (flat) Bench Press 4×8-10 @31X1 tempo *Focus on improving adherence to tempo and completing max rep range
C. Bent Over Row 3×6-8, 1xAMQRP @-20%
D. Meadows Rows 3×10-12/ arm

Day 3
A. Romanian Deadlift ~65%x5x5
B. Goodmornings 3×8-10 -proficiency is MOST important, so don’t increase loading if you feel you’re unable
C. Bulgarian Split Squat 3×6-8/ leg

Weightlifting

Day 1
A. Back Squat 80%x2x3, 85%x2
B. Block Snatch (knee)75%x2x4
C. Halting Clean Deadlift 110% (of clean) x3x3

Day 2
A. Jerk 90% (of heavy double from 9/5) x2x5
B. Hang Clean 80%x2x4
C. Snatch Deadlift from Deficit 90% (of last 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