Lifting Programs: Week of 1.22.18

 In Weekly Lifting Program

Week of 1.22.18

POWERLIFTING
Day 1:
1a) Kang squat @ 2111 tempo: 4×5-7 slightly heavier than last week
1b) Double DB/KB deadlift: 4×8-10 challenging
2) Back squat @ 32×1 tempo: 6-5-4-6-5-4 building slightly each wave heavier than last week
3a) Barbell Z press: 3×5-7 heavier than last week
3b) Barbell upright row: 3×6-12 at same weight as Z press
4) GHD back extensions: 4×10

Day 2:
1) Deadlift @ 31×1 tempo: 6-5-4-6-5-4 building slightly each wave heavier than last week
2) Bench press @ 32×1 tempo: 6-5-4-6-5-4 building slightly each wave heavier than last week
3a) Stagger-stance RDL: 3×5-6 ea leg heavy
3b) Double KB front squat: 3×6-8
4) Glute-ham raises: 3×5-7

Day 3:
1a) DB floor press: 4×8-10 heavier than last week
1b) Supinated barbell bent-over row @ 21×2 tempo: 4×4-6 heavier than last week (longer pause at top ea rep)
2a) Deficit push-ups @ 2020: 4×6-12
2b) Weighted strict pull-up: 4×6-8 heavier than last week
3) Lateral box step-ups: 3×6-8 ea leg heavier than last week
4a) Weighted side plank: 4x :20-:30
4b) Flutter kicks: 4x :30
5) Stretch

WEIGHTLIFTING
Day 1:
1) Muscle snatch + tall snatch, 4+2: 3 sets building slightly (weight will be light/moderate)
2) Hang snatch + snatch, 2+1: 5 sets heavy across
3) Snatch pull: 3×3 heavier than Part 2
4) Back squat @ 32×1 tempo: 6-5-4-6-5-4 building slightly each wave heavier than last week

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

Day 3:
1a) DB floor press: 4×8-10 heavier than last week
1b) Supinated barbell bent-over row @ 21×2 tempo: 4×4-6 heavier than last week (longer pause at top ea rep)
2a) Deficit push-ups @ 2020: 4×6-12
2b) Weighted strict pull-up: 4×6-8 heavier than last week
3) Lateral box step-ups: 3×6-8 ea leg heavier than last week
4a) Weighted side plank: 4x :20-:30
4b) Flutter kicks: 4x :30
5) Stretch

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