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 or the week before, don’t add weight. Aim for more reps in the AMQRP set as well.

C. Reverse Lunge 3×12 -heavy but sustainable for 12 steps (6/leg). -Increase weight from last week. You may use a bar on your back if needed.
D. Back Raises 4-5×8-10, rest no more than 90 seconds b/t sets

Day 2
A. Incline Bench Press 81-86%(of bench press) x2x4
B. DB (flat) Bench Press 3×8-10 @31X1 tempo *Try to increase loading. Focus on improving adherence to tempo and completing max rep range
C. DB Flys 2×12-14
D. Strict Chin Ups or Assisted chin ups x5x6
E. Meadows Rows 3×10-12/ arm *try to increase weight from week 8

Day 3
A. Romanian Deadlift ~75%x4x5
B. Goodmornings 4×6-8 -proficiency is MOST important, so don’t increase loading if you feel you’re unable. Reference day 3, week 8
C. Bulgarian Split Squat 3×5/ leg

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 *Aim to go a bit heavier than last week if possible

Day 2
A. Hang Clean 93%x1x3
B. Snatch Deadlift from Deficit-Heavy 5 *try to increase loading from last week if possible

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