Tag: powerlifting

A. 3-Position Snatch (floor, below knee, above knee) – 60%, 65%, 70%, 75% x 3 sets B. Snatch Pull – 95% (of snatch) x 3 x 2 100% x 3 x 2 C. Back Squat – 75% x 5 x 5 D. Push Press – 75% x 5 x 5

A. Shoulder Press 5-6 sets of 1-2 reps 85-100% 1RM B. Deadlift 5-6 sets of 1-2 reps 85-100% 1RM C. Snatches 5-6 sets of 1-2 reps 85-100% 1RM

A.Bench5-6 sets of 1-2 reps 85-100% 1RM B. Back Squat 5-6 sets of 1-2 reps 85-100% 1RM C.Clean and Jerk 3-8 sets 3-5 reps @ 30% 1RM or Intensity

A.Shoulder Press 3 sets 5-8 reps 70-85% 1RM or Intensity B.Deadlift 3 sets 5-8 reps 70-85% 1RM or IntensityParagraph C.Snatches 3-8 sets 3-5 reps @ 60% 1RM or Intensity

A. Bench 3 sets 5-8 reps 70-85% 1RM or Intensity B.Back Squat 3 sets 5-8 reps 70-85% 1RM or Intensity C.Clean and Jerk 3-8 sets 3-5 reps @ 60% 1RM or Intensity

A.Shoulder Press5-6 sets 1-3 reps 50-60% 1RM or Intensity B.Deadlift5-6 sets 1-3 reps 50-60% 1RM or Intensity C.Snatches3-8 sets 3-5 reps @ 70% 1RM or Intensity

A. Bench 5-6 sets 1-3 reps 50-60% 1RM or Intensity B.Back Squat5-6 sets 1-3 reps 50-60% 1RM or Intensity C. Clean and Jerk3-8 sets 3-5 reps @ 70% 1RM or Intensity Notes:Rest 1-2 mins in between each set