Lifting Programs: Week of 1.16.17

 In Weekly Lifting Program

Week of 1.16.17

POWERLIFTING
Day 1:
1) Deadlift: 4×3 @ 85% of last week’s heavy 4
2) Seated good morning: 5×10 for range-of-motion
3) Strict press: 4×2 heavier than last week
4) Weighted GHD back extension: 3×10 band+plate

Day 2:
1) Back squat: Build to heavy double for the day
2) Front squat: 5×6 @ last week’s weight for speed (60-65%)
3) Box jump: 5×5 for height
4) Banded GHD back extension with 20-30s hold on last rep per set: 4×8

Day 3:
1a) Barbell skull crusher: 5×10 moderately heavy
1b) Close-grip barbell bench press: 5×15-20 same weight as 1a, complete IMMEDIATELY after finishing reps of 1a then rest
2a) Standing single arm hammer curl alongside body: 4×12 ea arm heavy
2b) Single arm band tricep press-down: 4×12 ea arm
2c) Single arm DB row: 4×10-12 heaviest possible
3a) Back-racked step-ups: 4×20 (10 ea leg) empty bar
3b) Jumping back squats (empty bar): 4×12-15
3c) Back-racked barbell calf raises (empty bar): 4×20
4a) GHD sit-up: 4×15-20
4b) V-ups: 4×15-20
5) Stretch

WEIGHTLIFTING
Day 1:
1) Snatch + snatch balance: 5 sets building
2) Snatch pull: 5×3 @ 100% of Part 1
3) Front squat: 5×6 @ last week’s weight for speed (60-65%)
4) Weighted GHD back extension: 3×10

Day 2:
1) Clean + jerk, 2+1: 5 sets building
2) Push press with 4s hold overhead: 5×1 building to heavy for the day
3) Back squat: Build to heavy double for the day
4) Banded GHD back extension with 20-30s hold on last rep per set: 4×8

Day 3:
1a) Barbell skull crusher: 5×10 moderately heavy
1b) Close-grip barbell bench press: 5×15-20 same weight as 1a, complete IMMEDIATELY after finishing reps of 1a then rest
2a) Standing single arm hammer curl alongside body: 4×12 ea arm heavy
2b) Single arm band tricep press-down: 4×12 ea arm
2c) Single arm DB row: 4×10-12 heaviest possible
3a) Back-racked step-ups: 4×20 (10 ea leg) empty bar
3b) Jumping back squats (empty bar): 4×12-15
3c) Back-racked barbell calf raises (empty bar): 4×20
4a) GHD sit-up: 4×15-20
4b) V-ups: 4×15-20
5) Stretch

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