Powerbuilding & Weightlifting Week 9

Powerbuilding

Day 1

A. Bench Press 4x4 -use as close to your 5RM as possible

B. Incline Bench Press 3x8-10

C. DB Bent Over Row 3x8-10

D. Front Foot Elevated Split Squat 3x6-8/ Leg -try to increase load from last week

Day 2

A. Z-Press 4x3 -try to use as close to your 5RM as possible

B. Hip Thrust 5x5

C. Front Squat + Back Squat -Build to a heavy (1+AMQRP) *Aim to increase load or volume from last week

Day 3

A. Floor Press 4x5

B. RDL 4x4

C. DB Death March 2x20 Steps -increase from last week if possible

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 -Heavy Single

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

C. Front Squat + Back Squat -Build to a heavy (1+AMQRP) *Aim to increase load or volume from last week

Day 3

A. Hang Snatch- Heavy 2

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