Lifting Programs: Week of 1.1.18

 In Weekly Lifting Program

Week of 1.1.18

POWERLIFTING
Day 1:
1a) Good-morning @ 2111 tempo: 4×8 moderate
1b) Wall-facing goblet squat @ 22×1 tempo: 4×8 moderate
2) Back squat @ 32×1 tempo: 7-7-6-6-5 building slightly
3a) Seated BTN press @ 2111 tempo: 4×5-7
3b) Single arm DB/KB row @ 21×1 tempo: 4×6-8 heaviest possible
4) GHD back extensions: 4×10

Day 2:
1) Deadlift @ 31×1 tempo: 7-7-6-6-5 building slightly
2) Bench press @ 32×1 tempo: 7-7-6-6-5 building slightly
3a) Single leg suitcase RDL: 3×6-8 ea leg heavy
3b) Double KB/DB front rack split squat @ 20×1: 3×6-8 ea leg
4) Glute-ham raises: 3×5-7

Day 3:
1a) Half kneeling DB Arnold press @ 21×2 tempo: 4×5-7 ea arm
1b) Supinated barbell bent-over row @ 21×1 tempo: 4×6-8
2a) Strict parallel bar OR bench dips @ 21×1: 4×4-7 (bar) OR 4×8-12 (bench)
2b) Weighted strict pull-up: 4×5-7 @ 75-80% of heavy single (or unweighted)
3) Barbell front-rack lunges: 3×8 (4 ea leg) heavier than last week
4a) Weighted side plank: 4x :20-:30
4b) Hollow hold: 4x :30-:45
5) Stretch

WEIGHTLIFTING
Day 1:
1) Muscle snatch + OH squat with 6-count lower, 3+1: 4 sets building slightly
2) Power snatch + snatch balance, 4+1: 5 sets heavy across
3) Snatch pull: 3×3 heavier than Part 2
4) Back squat @ 32×1 tempo: 7-7-6-6-5 building slightly

Day 2:
1) Power clean + clean, 3+1: 5 sets heavy across
2) Front squat + jerk, 4+1: 4 sets heavy across
3) Bench press @ 32×1 tempo: 7-7-6-6-5 building slightly
4) GHD back extensions: 4×10

Day 3:
1a) Half kneeling DB Arnold press @ 21×2 tempo: 4×5-7 ea arm
1b) Supinated barbell bent-over row @ 21×1 tempo: 4×6-8
2a) Strict parallel bar OR bench dips @ 21×1: 4×4-7 (bar) OR 4×8-12 (bench)
2b) Weighted strict pull-up: 4×5-7 @ 75-80% of heavy single (or unweighted)
3) Barbell front-rack lunges: 3×8 (4 ea leg) heavier than last week
4a) Weighted side plank: 4x :20-:30
4b) Hollow hold: 4x :30-:45
5) Stretch

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