Powerbuilding

*Link to Accessory Work*

Day1
A. Incline Bench Press- Build to a heavy set of 5, then 90%x5x4
B. DB Flys 3×12-15
C. Back Squat 65-70%x6-8 x4, 1xAMQRP
D. Straight Leg Deadlift 3×10 -these won’t be overly heavy. Use a load that allows proficient movement.

Day 2
A. Press- Build to a heavy set of 5, then 90%x5x4
B. Pullups 6×6 *If unable to complete set volume, do as many strict as possible and finish the set with box-assistance. If you completed ALL sets with additional weight last week, try to increase the weight by 5lbs.
C. Two-Point Supported DB Row 3×10/ side
D. Farmers Carry Reverse Lunge 4×20 -use the same weight as last week

Day 3
A. Pause Front Squat 60%x4x4
B. Block Deadlift- 75-80%(of Deadlift)x6x6 -use blocks set to a height that positions the bar at the upper mid-shin, just below the knee.
C. Pause Bench Press 4×5 -build to a challenging load and maintain across ALL four working sets. Ability to maintain a 2-count pause at the chest for EACH rep will dictate loading.

Weightlifting

Day 1
A. BTN Snatch Grip Push Press 5×6 -use the same loading as last week
B. Power Clean 66-68%x5x3
C. Pause Front Squat 55%x4x4

Day 2
A. Back Squat 65%x10x4
B. Muscle Clean 4×5 -use the same loading as last week

Day 3
A. Snatch Balance 5×3 -build to a challenging but proficient set of 3
B. Stiff Legged Deadlift 4×10 -use the same loading as last week
*It is assumed that if you are NOT taking the CrossFit classes on Tuesdays & Thursdays, you are completing the weightlifting work from those days on either day two, or three of the weightlifting program.