Jerk from Rack or Blocks 1 x 3 @75KG. 80KG 1/3

Power Clean + Push Press 1 x (1+1) x3 65KG. 70KG Missed Last Push Press

Back Squat 3 x 5 @ % @82KG

Dumbbell Side-Laterals or Cable Lateral Raises 2 x 10-15 5KG 10 Reps *Lu Raises

Sumo RDL 4 x 10-12 @70KG 10 Reps 2 sets, 60KG 12 Reps 2 Sets

Tricep Extension 3 x 12-15 @12lbs 15 Reps, 15 lbs 12 Reps, 20lbs 12 Reps

Weighted Pull-Ups 3 x 10-12 @ % @10,10,10 BW

Clean + Power Jerk 1 x 2+2 @75KG. 80KG Got 1 Clean
Snatch Pull 5 x 3 @ 100% @65KG
Back Squat 4 x 3 @90KG
Sumo or Conventional Deadlift 1 x 3 @100KG
Strict Press 3 x 5 @ 60-65% @34KG
Tricep Extension 3 x 12-15 @35lbs 12,12,12
Dumbbell Row 3 x 12 @45lbs 12,12,12

Snatch + Hang Snatch + Touch and Go Snatch 1 x 1+1+1 @ 55KG. 60KG 2 Reps

Clean from Blocks 3 x 3 @ 75-80% @66KG

Back Squat 3 x 5 @ % @80KG

Pendlay Row 3 x 12-15 @50KG 12 Reps

Dumbbell Curl 2 x 6-12 @20lbs 12 Reps, 25lbs 9 Reps

Dumbbell Bent-Over Laterals 2 x 10-15 @20lbs 12 Reps

Power Snatch 4 x 3 @ 70-75% @45KG

Back Squat 3 x 6 @ % @75KG

Bench Press 3 x 3 @ % 68KG

Close Grip Bench Press 2 x 6-12 @ % @45KG 12,10 Reps

Glute-Ham Raises 3 x 6-12 @ % @12 Reps Green Band

Leg Lunges 1 x 6-10 @ % @50KG

Power Clean + Push Press 1 x 1+5 @ % @65KG
Clean 3 x 3 @ 80% @67KG
Back Squat 4 x 3 @ 85% @88KG
Sumo Deadlift 2 x 1 @ % @110KG
Weighted Pull-Ups 3 x 10-12 @ % @3×8 BW
Barbell Curls 2 x 6-12 @ % @20KG

Snatch 3 x 3 @ 80% @51KG
Back Squat 3 x 5 @ 75% @77KG
Bench Press 3 x 2 @ 90% 68KG
Snatch Pull 3 x 3 @ 100-120% @65KG
Sumo DL 2 x 10-15 @50KG 12R, 60KG 10R
Leg Lunges 1 x 6-10 @45KG 10R
Back Squats 2 x 8-12 @60KG 10R

Hybrid Lite Week 1 Day 1

Back Squat 3 x 6 @ 70% @72KG
Bench Press 3 x 3 @ 85% @65KG
Incline Bench Press 1 x 6-12 @40KG 15 Reps
Incline Dumbbell Flyes 2 x 10-15 @20lbs, 12 Reps
Weighted Dips 2 x 8-12 @8 Reps 5KG
Close Grip Bench Press 2 x 6-12 @40KG 12Reps, 45KG 7 Reps
Tricep Extension 2 x 10-15 @50lbs 10 Reps, @45lbs 9 Reps
Dumbbell Side-Laterals 2 x 10-15 @10lbs 12 Reps, 12lbs 12 Reps
Dumbbell Bent-Over Laterals 2 x 10-15 @15lbs 15 Reps

Mock Powerlifting Competition

Back Squat 95, 103, 110(F)
Bench Press 73, 76, 78(F)
Deadlift 113, 121, 130(F), 126(F)

Work up to Back Squat, Bench Press and Deadlift – 1 x 1 –

Work up to your opening lifts for your Mock Competition in Back Squat, Bench Press and Deadlift. Do whatever style deadlift is strongest for you.

Back Squat 95KG
Bench Press 73KG
Deadlift 113KG

Bench Press – 3 x 2 @ 80% @64KG
Back Squat – 3 x 2 @ 80% @76KG
Sumo or Conventional Deadlift – 3 x 2 @ 75% @94KG