M3 – Powerlifting – 1 of 4

Olympic Lift Training (30mins.)
Week 1 PC 2×1/90% & PS 3×1/85%

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

Resistance Training (10-15mins.)
Good Morning 5×12
Hanging Leg Raise 5×15

Resistance Training (15-20mins.)
Kettlebells
KB Swing 30
KB Woodchops 30
1 Arm KB Snatch+OH Squat+Zotes Press 3x5ea.
1 Arm KB Clean+Front Squat+Press+Split Jerk 3x5ea.

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

Cool Down (10-15mins.)
Static Stretching