Powerbuilding

Day 1
A. Pause Back Squat- Heavy Single
B. Front Squat 2×4-6, 1XAMQRP(-20%)
C. Reverse Lunge 3×10 -heavy but sustainable for 10 steps (5/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. Push Press 85%(of push press) x2x3
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; DB Incline Bench Press x10-12, rest 30 sec
D2; Chin ups x6-8, rest 2 Min x 4-5 Sets

Day 3
A. Deadlift ~90%x1x3
B. Single leg Deadlift 3×8-10 *try to increase loading slightly from week 9
C. Bulgarian Split Squat 3×5/ leg

Weightlifting

Day 1
A. Pause Back Squat- Heavy Single
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 95%x1x2
B. Snatch Deadlift from Deficit-Heavy 3 *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