Powerbuilding & Weightlifting Week 2

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 85%x10x2

B. Push Press 5x5- build over the course of these 5 sets to heavy set of 5

C. Barbell High Pull 3x12-14

Day 3

A. Deadlift- Build to a heavy 10, then 85%x10x2

B. Incline Bench Press 4x8-10 -base this on feel. Though challenging, you should be able to complete ALL four sets at your working weight.

C. EZ Grip Bar Skull Crushers 3x10

Weightlifting

Day 1

A. Tall Snatch 5x3- Build to the most challenging weight you can move proficiently. Complete ALL 5 sets at this weight. Try to increase weight from last week by 5-10lbs.

B. Tall Clean + Power Jerk (3+2) x5

C. Pause Front Squat 4x4 -Use roughly 63-65% of your best front squat.

Day 2

A. Hang Power Snatch 4x5

B. Hang Power Clean 4x4

C. Back Squat- Build to a Heavy 10, 85%x10x2

Day 3

A. Snatch- Heavy 5

B. Clean + Jerk- Heavy (4+3)