Powerbuilding

Day1
A. Back Squat 85%x2x2, 90%x2
B. Heels elevated, narrow stance Goblet/ Front Squat 2×6-8, 1XAMQRP(-15%) *if you did NOT make 8 reps in the first two sets last week, don’t add weight. Aim for more reps in the AMQRP set as well.
C. Suitcase Carry Walking Lunge 2×20 -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 78% 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 5 with good technique, DO NOT increase the load.
D. DB Lateral Raises (1×6, 1×8, 1×10) x3 *rest 10-15 seconds b/t the sets of 6, 8, 10, 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.

Day 3
A. Deadlift ~80%x2x6
B. Single leg Deadlift 3×8-10 *try to increase loading slightly from week 5
C. Bulgarian Split Squat 3×6-8/ leg
D. DB death march 3×20 -use the same weight as in week 5

Weightlifting

Day 1
A. Back Squat 85%x2x2, 90%x2
B. Block Snatch (knee) 80%x2x4
C. Halting Clean Deadlift 115% (of clean) x3x3

Day 2
A. Jerk 94% (of heavy double from 9/5) x2x4
B. Hang Clean 85%x2x3
C. Snatch Deadlift from Deficit 95% (of last heavy 5)x4x3

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