Powerbuilding & Weightlifting Week 8

Powerbuilding

*Increase load on all exercises by 5-10lbs unless otherwise specified.

Day 1

A. Bench Press 5RM

B. Incline Bench Press 3x10-12

C. DB Bent Over Row 3x10-12

D. Front Foot Elevated Split Squat 3x6-8/ Leg

Day 2

A. Z-Press 5RM

B. Front Squat + Back Squat Build to a heavy (1+AMQRP)

C. Hip Thrust 5x5

Day 3

A. Floor Press 4x6-8

B. RDL 4x5

C. DB Death March 3x20 Steps -use the same weight as last week

Weightlifting

Day 1

A. Block Power Snatch -Build to a heavy single

B. Block Clean + Jerk -Build to a heavy single (reference week 4)

Day 2

A. Snatch Pull + Snatch -1RM

B. Clean Pull + Clean + Jerk -Build to a heavy set, based on feel

C. Front Squat + Back Squat -Build to a heavy (1+AMQRP)

Day 3

A. Hang Snatch- Heavy 3

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