For Load:
2 Hang Snatches + 1 Overhead Squat
For Time:
2 Rounds
100 DUs
20 OAA DB Snatches
10 R DB OHS
100 DUs
20 OAA DB Snatches
10 L DB OHS
Time cap: 15 mins
Bench Press (1 Rep Max)
EMOM x 3
10 Barbell Bent Over Rows
10 Push Ups
EMOM x 3
10 Barbell Strict Press
10 Push Ups
EMOM x 3
10 Barbell Bicep Curls
10 Push Ups
AMRAP x 3
Push Ups
Decrease your barbell weight after each section.
Score is last AMRAP only.
POWERLIFTING
Week 9 Day 4
DELOAD WEEK
Sumo DL
20@40% , 15@50%, 10@60% , 5@70%
Pin Press
8×8@45%
Rack Pull
8×8@45%
Dumbbell Fly
8×8
3 Rounds
2 minutes rest between sets
50 body weight lunges
20 empty barbell RDL’s
8 Round TABTA
Complete as many DB Shoulder Presses in 20 seconds, rest for 10 seconds with DumbBells at the Shoulder, repeat for 8 minutes
OLYMPIC LIFTING
Day 4
Seated BTN Snatch Grip Press
(Zotts Press Work)
*Build to a 3 rep in 12 minutes or less*
**stack plates to a height where you would be at in the bottom of the squat and perform your presses from there.**
***If you are able to Zotts Press, perform 3×2@80% of your Zotts***
Clean Grip Barbell Shrugs
5×5@80%
Push Jerk Balance
3×2@80%
Split Jerk Balance
3×2@80%
Dumbbell Row
8×5
Dumbbell Pull Over
8×5
Barbell Curl
8×5
Dumbbell Tricep Ext.
8×5
4 Rounds
Max Calories per Machine
0:00-1:30 Rower Cals
1:30-3:00 Ski Erg Cals
3:00-4:30 Ass Bike Cals
-rest 1:30-
Accumulate calories.
You will have 4 scores to input at the end.
Be consistent!
POWERLIFTING
Week 9 Day 3
DELOAD WEEK
Bench Press
20@40% , 15@50%, 10@60% , 5@70%
Box Squat
8×8@45%
Close Grip Bench
8×8@45%
Reverse Hypers
3×10-15 reps
DB Bench to Failure
10 Reps w/heavy DB
Lighter DB’s till Failure
*3 sets with 2 minutes between sets*
1 set
100 Barbell Glute Bridges
100 Banded Leg Curls
**no rest between movements go straight into the leg curls**
OLYMPIC LIFTING
Day 3
3 Empty Barbell Complexes
3 Full Grip Front Squats+3 Shoulder Presses+3 Jerk Balances+3 Jerk Pos. Presses
Push Jerk+Split Jerk
1@40%
1@45%
2@50%
2@55%
2@60%
3@65%
3@70%
2@75%
Jerk Singles
5@75%
4@80%
3@85%
2@90%
1@95%
Dead Lift
12×3@60%
Core:
50 GHD Sit Ups
CrossFit Wig Wag 