Saturday Week 3 Day 3

POWERLIFTING

A. Back Squat- 5RM. Aim to add 2-5# from last week

B. Bench Press- 5RM. Aim to add 2-5# from last week

C. Deadlift rack pulls (below knee) - heavy double 

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5 rounds

20 walking lunges @135/95
15 GHD or strict t2b/hanging leg raises
60s plank (add weight if possible) 

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Row or bike 15-20 minutes

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WEIGHTLIFTING

A. Back Squat- 5RM. Aim to add 2-5# from last week

B. Snatch, heavy single ; 3x1@90%

C. Clean and jerk, heavy single. ; 3x1@90% 

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5 rounds

10 barbell/DB step-ups (5 each leg) - As heavy as possible with good form
15 GHD/strict t2b or hanging leg raises
60s plank (add weight if possible) 

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Row or bike 15-20 minutes