Feb 25 & 27

Power/Oly Hybrid Split - Week 2

Tuesday

Snatch Grip Deadlift 5x3 @ 95-105%
Board Press 4x5
Weighted Pull Ups 8x3

Thursday

Poloquin Squats 6x3
Muscle Clean 1RM
Weighted Dips 5x6

Feb 18 & 20

Power/Oly Hybrid Split - Week 1

Tuesday

Anderson Squats 5x5
Behind the Neck Press 7x4
Pendlay Row 3x12



In the Anderson squat, the lifter begins the squat below parallel with the bar on pins (suspended). The lift begins at the bottom, the lifter stands the weight up, and brings it safely back down. Lifter must rest the bar on the safety pins for a small amount of time in order to lose momentum. This causes the lifter to have to struggle to regain tension, making the lift more challenging.

Thursday

Sumo Rack Pulls 8x3
Muscle Snatch 1RM
KB Floor Press 4x10 (each arm) 

Feb 11 & 13

Tuesday - Max Effort Deadlift

Main Move: 
Banded Deficit Deadlift 1RM



Accessory:
Sumo Good Morning Off Pins 3x8
Stiff Legged Deadlift 5x5

 

 

 

 

  

 

Thursday - Dynamic Effort Deadlift

Main Move: 

Below the Knee Sumo Deadlifts 10x2 @ 60-85%

Accessory:

Rack Pulls 4x5

Weighted Hip Extensions 4x10

Feb 4 & 6

Tuesday - Max Effort Bench

Main Move: 
Pause Bench 1RM



Accessory:
Incline Bench 4x6
Skull Crushers 4x8

 

 

Thursday - Dynamic Effort Bench

Main Move: 
Band Resisted Bench 9x3 @ 50%



Accessory:
Stability Bench 5x5
Bent Over Rows 4x10