Week of 5/30/17 – Powerlifting

10 Week Cal State Games Prep Cycle (Week 4)

Daily Warmup:
CrossOver Symmetry (Activation)
Post-Workout Core Work (DO NOT SKIP THIS):
#1 & #5 = 2 sets of 25 Jackknives + 25 Russian Twists (medium weight KB)
#2 – #4 = 2 sets of 20 GHD Situps

#1
Front Rack Lunges
3 sets of 8 (lighter barbell)
Bench Press
40/10 50/5 60/5 67/10×3
Romanian Deadlifts
3 sets of 8 (about 45% of front squat, lower weight for form if needed)
Complex: 2 sets of 12 reps (superset)
DB Strict Press + Landmine Wide Grip Rows + DB Front Raises (light)

#2
Back Squat
40/10 50/5 60/5 67/10×3
Deadlifts (chains – use only an amount you can still move fast on)
40/10 50/5 60/5 67/3×10
Complex: 2 sets of 12 (superset)
Ski Erg Sprint (cals) + Landmine Wide Grip Shrugs (behind back) + Chinups (weighted if possible)

#3
DB Bench
Work to Daily Max, start light with sets of 10,7,5,3,2,2,1,1…
Speed Close Grip Bench (Chains)
30/5 40/5 50/2×10 (3 sec eccentric, speed up – exactly 1 min rest between sets)
Bottom Up Front Squat
30/10 40/5 50/5 57/7×3
Complex: 3 sets
20 sec Ring Support Holds, 15 Ring Dips, 20 Ring Rows (as horizontal as you can)

#4
Hang Power Clean
55/5 60/3 65/3 70/3 75/3 80/2 85/2
Power Jerk
55/5 65/5 75/5×3
Complex: 5 sets of 3 Manmakers (work up in weight each set)

#5
Speed Squats (Chains)
30/5 40/3 50/1×15 speed up – if too light, add more chains and/or bands)
Bottom Up Bench Press (about an inch off the chest)
30/10 40/5 50/5 57/7×3
GH Raises – 3 sets of 10 (use box to assist if needed)
Complex: 1 set of…
200M Prowler Push (medium-heavy weight)
200M Sled Drag (medium-heavy weight)

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