Powerbuilding

Day1
A. Incline Bench Press Build to a heavy set of 4, then 90%x4x4
B. Dips 4×10-12 *add weight OR set volume if possible
C. Back Squat 74-79%x5x4, 1xAMQRP
D. Straight Leg Deadlift 3×8-10 Try to increase weight from week 4

Day 2
A. Press- Build to a heavy set of 4, then 90%x4x4
B. Pullups 5×4 *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 5+lbs.
C. Pullups- 1XAMQRP at bodyweight. If unable to normally complete at least 10 reps at BW, use leg assisted pullups with box.
D. Two-Point Supported DB Row 3×8-10/ side *try to increase load from week 4
E. Farmers Carry Reverse Lunge 4×16 -Increase loading from last week. If you’ve maxed out the loading you can use with DB’s, use a barbell on your back.

Day 3
A. Pause Front Squat 66-68%x4x4
B. Block Deadlift- 81-86%(of Deadlift)x6x5 -use blocks set to a height that positions the bar at the upper mid-shin, just below the knee.
C. Pause Bench Press 4×4 -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. Try to add 5lbs to loading from week 4.

Weightlifting

Day 1
A. BTN Snatch Grip Push Press to squat- Complete 3 reps of just the push press, plus 1 push press into an overhead squat for 4 working sets. Try to increase weight from Week 5.
B. Power Clean 78%x3x3
C. Pause Front Squat 66%x4x3

Day 2
A. Back Squat 78%x6x4
B. Snatch Pull + Snatch Deadlift 85%(3+3) x4

Day 3
A. Pause Clean + Jerk (pause in dip) OTM x15 Minutes 5×68%, 5×73%, 5×78%
B. Halting Clean Deadlift 85% of clean x5x5
*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.