Lifting Programs: Week of 1.2.17

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Week of 1.2.17

POWERLIFTING
Day 1:
1) 3-stop Deadlift (pause positions: 2s just off floor, 2s just below knee, 2s just above knee; STAND UP TO FINISH): 5×3 heavy across
2) RDL: 4×8-10 @ 50-60% of Part 1
3) Strict press: Build to heavy set of 4 for the day
4) Strict press: 2×2 @ 90% of Part 3
5) Weighted GHD back extension: 3×10 band+plate

Day 2:
1) Back squat: 4×3 @ 85-90% of last week’s heavy 4
2) Front squat: 5×10 moderate/perfect (focus on speed/position)
3a) Step-in box jump: 4×5 for height (go higher than last week)
3b) Bulgarian split squat: 4×4 ea leg heavier than last week
4) Banded GHD back extension with 20-30s hold on last rep per set: 4×8

Day 3:
1a) DB standing see-saw press (alternate arms until you have completed all reps on each arm): 5×22 (11 ea arm) heavy
1b) DB lateral raise: 5×8-12 same weight as 1a
2a) Seated bicep curl with full wrist rotation in either direction at bottom: 4×10 heavy
2b) Single arm band tricep press-down: 4×12 ea arm
2c) DB pull-overs: 4×8-10
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 + low hang snatch + OH squat, 2+2+2: 5 sets heavy across
2) Snatch RDL + snatch-grip shrugs, 5+10: 5 sets
3) Front squats: 5×10 moderate weight/perfect
4) Weighted GHD back extension: 3×10

Day 2:
1) Clean + front squat + jerk, 2+2+2: 5 sets heavy across
2) Push press with 4s hold overhead: 5×3 heavier than last week
3) Back squat: 4×3 @ 85-90% of last week’s heavy 4
4) Banded GHD back extension with 20-30s hold on last rep per set: 4×8

Day 3:
1a) DB standing see-saw press (alternate arms until you have completed all reps on each arm): 5×22 (11 ea arm) heavy
1b) DB lateral raise: 5×8-12 same weight as 1a
2a) Seated bicep curl with full wrist rotation in either direction at bottom: 4×10 heavy
2b) Single arm band tricep press-down: 4×12 ea arm
2c) DB pull-overs: 4×8-10
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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