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)
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