Lifting Programs: Week of 1.15.18

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Week of 1.15.18

POWERLIFTING
Day 1:
1a) Kang squat @ 2111 tempo: 4×5-7 slightly heavier than last week
1b) Wall-facing double KB front squat @ 20×1 tempo: 4×6-8 moderate
2) Back squat @ 32×1 tempo: 7-6-5-7-6-5 building slightly each wave heavier than last week
3a) Barbell Z press: 3×5-7
3b) Double DB/KB row @ 21×1 tempo: 3×6-8 heavier than last week
4) GHD back extensions: 4×10

Day 2:
1) Deadlift @ 31×1 tempo: 7-6-5-7-6-5 building slightly each wave heavier than last week
2) Bench press @ 32×1 tempo: 7-6-5-7-6-5 building slightly each wave heavier than last week
3a) Stagger-stance RDL: 3×5-6 ea leg heavy
3b) Double DB/KB front-rack deficit reverse lunge (4-6”): 3×10-12 alternating legs
4) Glute-ham raises: 3×5-7

Day 3:
1a) DB floor press: 4×8-12 heavy
1b) Supinated barbell bent-over row @ 21×2 tempo: 4×4-6 same weight as last week (longer pause at top ea rep)
2a) Strict parallel bar OR bench dips @ 21×1: 4×6-10 (bar) OR 4×10-15 (bench)
2b) Weighted strict pull-up: 4×8-10 @ 70-75% of heavy single (or unweighted)
3) Lateral box step-ups: 3×8-10 ea leg
4a) Weighted side plank: 4x :20-:30
4b) Flutter kicks: 4x :30
5) Stretch

WEIGHTLIFTING
Day 1:
1) Muscle snatch + snatch balance, 2+2: 3 sets building slightly
2) Power snatch + low hang power snatch + hang snatch, 2+1+1: 5 sets heavy across
3) Snatch pull: 3×3 heavier than Part 2
4) Back squat @ 32×1 tempo: 7-6-5-7-6-5 building slightly each wave heavier than last week

Day 2:
1) Clean pull + hang clean, 1+3: 5 sets heavy across
2) Front squat + jerk, 3+1: 4 sets heavier than last week across
3) Bench press @ 32×1 tempo: 7-6-5-7-6-5 building slightly each wave heavier than last week
4) GHD back extensions: 4×10

Day 3:
1a) DB floor press: 4×8-12 heavy
1b) Supinated barbell bent-over row @ 21×2 tempo: 4×4-6 same weight as last week (longer pause at top ea rep)
2a) Strict parallel bar OR bench dips @ 21×1: 4×6-10 (bar) OR 4×10-15 (bench)
2b) Weighted strict pull-up: 4×8-10 @ 70-75% of heavy single (or unweighted)
3) Lateral box step-ups: 3×8-10 ea leg
4a) Weighted side plank: 4x :20-:30
4b) Flutter kicks: 4x :30
5) Stretch

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