As the name states this is the power block weights are heavy in this one ranging from 80-100% of your estimated 1rep max. Reps are low and there is only a little assistance work and conditioning. week 5 of this program is a deload week
This program is designed for peaking for competition or the end of the competition season
FeaturesA1
Ring Rows
4 x 25
A2
Good Morning
4 x 25
A3
Hip Thrust
4 x 25
A4
Strict press
4 x 25
A5
Banded Tricep Pushdown
4 x 25
B
Deadlift
5 x 5 @ 85 %
C
Strict press
5 x 5 @ 85 %
D
kettlebell clean and press
5 x 10
E
Chest-to-bar pull-up
5 x 5
A1
Belt squat
4 x 25
A2
Barbell Hip Thrust
4 x 25
A3
Ring Rows
4 x 25
A4
Ring Push-up
4 x 25
B
Back Squat
5 x 5 @ 85 %
C
Bench Press
5 x 5 @ 85 %
D
DB Farmer's Carry
5 x 20
E
Pendlay Row
5 x 10
A1
Russian KB Swing
4 x 25
A2
Squat Jump
4 x 25
A3
Standing KB Press
4 x 25
B
Power Snatch
3 x 5 @ 75 %
C
Power Clean
3 x 5 @ 75 %
D
Chin-Up
3 x 5
E
Bench Dips
3 x 5