M3 – Powerlifting – 1 of 4

Strength (30mins.)
Back Squat
Week 1 5/65% 5/75% 5+/85%

Resistance Training (10-15mins.)
Leg Press 5×15
Leg Curl 5×10

Plyometric Training (10mins.)
100 Double Under
Pogo 3×10
Med Ball Over-Under 3×5
Rocket Jumps 3×4
Split Jumps 3×4
Prancing 2×4
Galloping 3×10
Fast Skipping 3×10
Ankle Flip 3×6
Single-Leg Stair Bound 3×6
Lateral Bound (SB) 3×6
Alternate Leg Stair Bound 3×6

Cool Down (10-15mins.)
-Static Stretching

M2 – Weightlifting – 7 of 16

Mid-Day
1. Snatch long pull + Snatch push press + Overhead squats –light- 3-4×2+2+2
2. Power snatch + OHS (2 sec pause in bottom of OHS and snatch) –light- 4×2+2
3. Push press + Jerk behind neck + Jerk (5 sec hold in split) –light- 4×2+2+2
4. Jerk dip 5×3
PM
5. Snatch – 60%x3, 65%x3, 70%x2, 75%x2, 80%x2, 2RM
6. Block (or hang) Snatch (knee) – 70% x 3 x 2, 75% x 3, 80% x 2 x 2
7. Heaving Snatch Balance + Overhead Squat – 70% (of OHS) x 1+2 x 2, 75% x 1+1 x 2
8. Back Squat – 73% x 10 x 3
9. A) 3x
2 min jump rope
10 KB Swings
10ea Lateral KB Swing

M2 – OPEN-SEASON – 5 of 6

Mid-Day
15.4

PM
With a running clock, every 90sec perform 1 lift and add 20/15 lb.

Males Start with 55lbs and Females Start with 35lbs and power snatch for as long as possible.

Once
you cannot power snatch the weight, power clean for as long as possible
but the weight goes up with the clock if make or miss. You may take the
PC in the same 90sec that you missed the PS.

Once you cannot power clean the weight, Snatch deadlift for as long as possible.

Post heaviest load for the snatch, clean and deadlift to comments

**Partner up! You go, I go!**

55-75-95-115-135-155-185-205-225-245-265-285-305-325….
35-40-55-70-85-100-115-130-145-160-175-190-205-220-235…