Powerbuilding & Weightlifting Week 1

LINK: Strength Accessory Work

Powerbuilding

Day 1

*Where and when possible, add in accessory work based on your individual weaknesses.

A. Farmer’s Carry- 80ft. X 6 sets --Load this as heavy as possible. Rest 2-3 Minutes between sets.

B. Based on the program and which days you’ll be in to train, choose two opposing upper body accessory exercises (push/pull) and one core accessory exercise from the strength accessory document link.

Day 2

A. Back Squat- Build to a heavy set of 10, then 80%x10x2

B. Press 6x6- Build to the heaviest load you can move for six, good quality reps and complete all six sets at that weight.

C. DB Rear Delt Raise 4x10

Day 3

A. Deadlift- Build to a heavy 10, then 80%x10x2

B. Bench Press 4x10 *use around 75% of your tested 3RM from the previous cycle

C. EZ Grip Bar Skull Crushers 3x10

Weightlifting

Day 1

Tall Snatch 5x3- Build to the most challenging weight you can move proficiently. Complete ALL 5 sets at this weight.

Tall Clean + Power Jerk (3+2) x5

Pause Front Squat 4x4 -Use roughly 60% of your best front squat.

Day 2

Hang Power Snatch 4x5

Hang Power Clean 4x4

Back Squat- Build to a Heavy 10, 80%x10x2

Day 3

Snatch- Heavy 5

Clean + Jerk- Heavy (4+3)