M2 – Powerlifting – 1 of 4

Max Power Lifting Leave a Comment

Resistance Training (30-40mins.)
Bench Press & Bent Over Row
Week 1 5/65% 5/75% 5+/85%

Gymnastics (10-15mins.)
5 Rounds
15yrd Hand Stand Walk
Hanging L-Hold 30sec
-Hand Stand Push Up 3-6-9-6-3
-Wide Grip Pull Up
-Ring Pull Up 4-8-12-8-4
-Ring Push ups (Fit Up) 4-8-12-4
Butterfly Pull Ups 5-10-15-10-5
Dips 4-8-12-8-4
-Ring Bubaca’s & Skin the cat 4×5+5

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MaxM2 – Powerlifting – 1 of 4

M2 – Weightlifting – 3 of 16

Max Power Lifting Leave a Comment

AM
1. Clean long pull + Front squat + Clean Sots press 4×2+2+2
2. Clean segment pull (shin, knee, hip, finish) + clean pull –light- 4×2(1+1)/
3. Clean & jerk 5x(3+1)/65%
4. Snatch balance –MTR- 3-3-3-3-3-*3-*3

Mid-Day
5. Power Snatch 3/65% 2×3/70% 3/75%
6. Power Clean 3/65% 2×3/70% 3/75%
7. Push Press 3/65% 2×3/70% 3/75%
8. Power Jerk 3/65% 2×3/70% 3/75%

PM
9. Hang power snatch (below knee) 3×3/60% of sn
10. Clean –MTR- 3-3-3-3-3-*3-*3
11. Push Jerk –MTR- 3-3-3-3-3-*3-*3
12. Snatch High-Pull 3×5/75% of sn
A) 5x(2-4-6 rep) ladders (60 total reps):
a1. Chin-up
a2. Dips

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MaxM2 – Weightlifting – 3 of 16

M2 – Powerlifting – 1 of 4

Max Power Lifting Leave a Comment

Deadlift
Week 1 5/65% 5/75% 5+/85%

Core Training (3×15 wk 1. 3×10 wk 2 x8 wk3)
-Turkish Get Up 3x5ea.
-KB Windmill+Curl+Press 3x10ea.
-Full GHD Sit Ups 3×15
-GHD Extensions 3×15

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MaxM2 – Powerlifting – 1 of 4

M2 – Weightlifting – 3 of 16

Max Power Lifting Leave a Comment

AM
1. Push press + Jerk behind neck + Press behind neck in split position –light- 4×2+2+2
2. Power clean + Front squat + Clean + Jerk (3 sec pause in split) 4×2+2+2+2
3. Hang Clean (mid-thigh) 5×3/70%
4. Hang snatch high-pull (flat-footed) –MTR- 4×4

Mid-Day
5. Block snatch pull + snatch (below knee) 2(1+1)65% 2×2(1+1)/75% 2×2(1+1)/80%
6. Clean & Jerk -MTR- 5-7×3+1/
7. RDL –MTR- 3-3-3-*3-*3
8. Front Squat –MTR- 4-4-4-*4-*4

PM
9. Back Squat 5/55% 5/65% 5/75% 5/80% 5/85%
10. Block clean pull + clean (below knee) 2(1+1)65% 2×2(1+1)/75% 2×2(1+1)/80%
11. Snatch deadlift to hip + snatch pull 4×3+1/75-85% of sn
12. Halting Clean Deadlift (upper thigh) 3×3/85% of clean
A) 3x
10 GHD Sit Up
10 Full GHD
10ea Oblique GHD Dips

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MaxM2 – Weightlifting – 3 of 16

M2 – Weightlifting – 3 of 16

Max Power Lifting Leave a Comment

AM
1. Snatch long pull + Overhead squat + Sots press –light- 4×2+2+2
2. Snatch segment pull (1", knee, hip, finish) + snatch pull –light- 4×2+2+2
3. Hang power clean (below knee) 3×3/60% of clean
4. Heaving snatch balance 3×4/65% of sn

Mid-Day
5. Hang Muscle Snatch –MTR- 3-3-3-3-3
6. Power Snatch –MTR- 3-3-3-3-3-3-3
7. Snatch 5×3/65%
8. Snatch Push Press + Overhead Squat –MTR-4-5×5+1/

PM
9. Push Press 5/55% 5/65% 5/75% 5/80% 5/85%
10. Jerk behind the neck 3×3/75% 3×2/80-85%
11. Jerk 3×3/75% 3×2/80-85%
12. Jerk Dip Squat 3×5/85% (of jerk)
A) 4x
30 sec Jump rope
10 KB swings
10 DB 1 Arm Row

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MaxM2 – Weightlifting – 3 of 16