Week of 4/16/18 – Powerlifting

Post Competition Deload Week

Daily Finisher
Russian Twists (heavy medball or plate) – 3 sets of 25 + Hanging Knee Raises (3 x 15)

Session 1
Front Squat
50/5 60/3 70/3 75/3 80/3
RDL (% of front squat)
60/8 70/8 80/5×2
Grip/Forearm Complex – 3 sets
200M Farmers Walk (53/35#) + 25 Russian KB Swings (70/53#)

Session 2
Close Grip Bench
50/5 60/3 70/3 75/3 80/3 85/3 … work up to a Max Triple
Good Mornings – 3 sets of 10 @ ~30% of back squat
DB Complex – 2 Sets of 6 reps of each
Curls, Upright Row, Bent Over Row, Alt Arm Snatch (each arm), Strict Press, Thrusters, Upright Row, Hammer Curls

Session 3
Speed Squats (chains)
30/5 40/3 45/2×6
Speed Deadlifts (chains)
40/3 45/3 55/1×6 *EMOTM at 55%
Bulgarian Split Squats – 3 sets of 10 (each leg, light DB in each arm)

Session 4
Speed Bench (chains)
35/3 45/3 55/2×6
Strict Press
50/3 60/3 70/2 80/1 85/1 90/1 … Work up to Daily Max
DB Fly – 3 sets of 10 (light, incline bench)
Cable Lat Pulldowns – 3 sets of 10 (light, superset with fly)

Session 5
Do a CrossFit or Weightlifting Workout!

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