Powerbuilding
Day 1
A. Bench Press 4x8-10
B. Incline Bench Press 3x10-12
C. DB Bent Over Row 3x10-12
D. Front Foot Elevated Split Squat 3x10-12/ Leg
Day 2
A. Z-Press 4x5-6
B. Hip Thrust 5x6-8
C. Front Squat + Back Squat 75%(2+4)x4 *Intensity based off Front Squat
Day 3
A. Floor Press 4x6-8
B. RDL 4x6-8
C. DB Death March 3x20 Steps -use last week’s weight
Weightlifting
Day 1
A. Block Power Snatch 3x2 -aim to use as close to your 3RM as possible
B. Block Clean + Jerk 90-95% of last week’s heavy set x(1+1) x5
C. Snatch Grip RDL 4x5- Try to increase loading from last week
Day 2
A. Snatch Pull + Snatch -Build to a heavy, proficient set, not a max
B. Clean Pull + Clean + Jerk -Build to a heavy set
C. Front Squat + Back Squat 75%(2+4)x4 *Intensity based off Front Squat
Day 3
A. Hang Snatch- Heavy 3
B. Hang Clean + Jerk- Heavy (2+2)
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