Powerbuilding 

Day1
A. Back Squat- 3×2 *one of these sets should be at (or above) your heavy 2 from last week.
B. Front Squat 2×5-7, 1XAMQRP(-20%) *if you did NOT make 7 reps in the first two sets last week, don’t add weight. Aim for more reps in the AMQRP set as well.
C. Reverse Lunge 3×16 -heavy but sustainable for 16 steps (8/leg). -Increase weight from last week. You may use a bar on your back if needed.
D. Back Raises 4×6-8, *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 80% of push press x2x4
B. Bench Press 3×6-8, 1XAMQRP @ -10% *you should be able to increase working set loading
C. Inverted/ Ring Rows 6×6-8 at the most challenging BUT sustainable position
D1; ¾ Push ups x10-14, rest 20 sec
D2; Bent over DB Row x10-14, rest 90 sec x4

Day 3
A. Deadlift ~85%x2x4
B. Single leg Deadlift 3×8-10 *try to increase loading slightly from week 7
C. Bulgarian Split Squat 3×5/ leg
D. DB death march 3×20 -try to increase loading from week 7 if possible

Weightlifting

Day 1
A. Back Squat- 3×2 *one of these sets should be at (or above) your heavy 2 from last week.
B. Block Snatch (knee) -Build to a heavy single, then; 90%x1x3

Day 2
A. Hang Clean 90%x1x3
B. Snatch Deadlift from Deficit-Heavy 5

Day 3
A. Hang Snatch- Build to a heavy 2
B. Clean Pull + Hang Clean + Jerk- Build to a heavy set