Powerbuilding & Weightlifting Week 5

Powerbuilding

Day 1

A. Press 6X6 -try to increase weight in working sets from week 3

B. RDL 4x8-10

C. Meadows Rows 3x8-10/ side

Day 2

A. Back Squat- Build to a heavy set of 8, then 90%x8x2

B. Bench Press 4x8-10 -Use 90% of last week’s heavy 8

C. DB Rear Delt Raise 4x10

Day 3

A. Push Press 3x5 -based on feel, use 90+% of last week’s 5RM

B. Strict Pullups, or Inverted Rows 6x6

C. Reverse Lunge 3x20 -use DB’s held like a Farmers Carry

Weightlifting

Day 1

A. No Hook, No Feet Snatch- Build to a heavy single

B. No Hook, No Feet Clean + Jerk- Build to a heavy set

C. Front Squat 3x3 at your heaviest load for today’s C&J

Day 2

A. Hang Power Snatch- Build to a heavy single

B. Hang Power Clean- Build to a heavy single

C. Back Squat- Heavy 8, 90%x8x2

Day 3

A. Snatch- Heavy 3

B. Clean + Jerk- Heavy (2+2)