POWERLIFTING
Week 10 Day 3
Build to a 1 rep DeadLift
GHD Back Extensions
8×8
Good Mornings
10×3@65%
Body Weight Box Step Ups
5×20
Reverse Hypers
3×10-15
OLYMPIC LIFTING
Day 3
3 Empty Barbell Complexes
3 Full Grip Front Squats+3 Shoulder Presses+3 Jerk Balances+3 Jerk Pos. Presses
Build to a Heavy Jerk for the Day
Suicide Squats Week 3
4 Sets
6 Front Squats
12 Back Squats
Load=60%
We are halfway through this cycle. Next week reps will decrease.
AMRAP x 12
6 Strict Pull Ups
12 Cleans
18 Burpees over the Bar
Load should be something you can cycle.
Strict pull up mods:
Banded
Ring rows
**no kipping
POWERLIFTING
Week 10 Day 2
Build to a 1 rep Shoulder Press
DumbBell Side Delt Raises
8×8
DumbBell Shoulder Raises
8×8
DumbBell Reverse Shoulder Fly
8×8
DumbBell Tricep Ext
8×8
OLYMPIC LIFTING
Day 2
3 Empty Barbell Complex
Clean Grip
3 Clean Grip BootLeg Squats+3 Pos. Muscle Cleans+3 Full Grip Front Squats+3 Tall Cleans
Build to a heavy Snatch Single
Build to a heavy Clean Single
For Time:
5 Rounds
15/12 Row Cals
15 Box Jumps
15 Deadlifts
Load ~ 60%
time cap: 25 mins
POWERLIFTING
Week 10 Day 1
Build to a 1 rep Back Squat
Banded Leg Extension
8×8
Banded Leg Extension
8×8
RDL’s
10×3@65%
Reverse Hypers
3×10-15
OLYMPIC LIFTING
Day 1
3 Empty Barbell Complex
Snatch Grip
3 Snatch Grip Boot Strap Squats+3 Snatch Grip DL+3 Pos. Muscle Snatch+3 BTN Snatch Grip Shoulder Presses+3 Snatch Balances
Build to a moderate complex of:
1 Muscle Snatch+1 Hang Power Snatch+1 High Hang Squat Snatch
Build to a moderate complex of:
1 Muscle Clean+1 Hang Power Clean+1 High Hang Squat Clean
Core:
Banded Press Outs
3×10 each side
CrossFit Wig Wag 