Mar 25 & 27

Power/Oly Hybrid Split - Week 6

 

 

Tuesday

Clean Deadlift 5x3 @ 95-100% of 1RM Clean
Chained Bench 10x2
Sleds 5x 25m

*Sleds are done one facing forwards, one backwards

  

Mar 18 & 20

Power/Oly Hybrid Split - Week 5

 

 

 

Tuesday

Front Rack BB Lunges 6x4 (each leg)
Deficit Clean Pull 5x1 @ 95-105%
DB Rows 5x8

 

 

  

Thursday

Band Resisted Front Squats 10x3
Push Press 1RM + 3x5 @ 85%
DB Tricep Extensions 3x10

Mar 11 & 13

Power/Oly Hybrid Split - Week 4

Tuesday

Banded Sumo Deadlift 7x5
Hang Muscle Clean 1RM
3x Max Reps Bench @ 135/95

Thursday

Low Box Squats 10x3
Strict Press 1RM + 3x3 @ 90%
Lateral Raises 4x10

Mar 4 & 6

Power/Oly Hybrid Split - Week3

Tuesday

Bulgarian Split Squats 4x8 (each side)
DB Bench 6x4
Skull Crushers 3x Max Reps (aim 10-20)

Thursday

Trap Bar Deadlift 3RM
Clean Pull 5x1 @ 95-105%
Shrugs 3x10

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