Lifting Programs: Week of 1.23.17

 In Weekly Lifting Program

Week of 1.23.17

POWERLIFTING
Day 1:
1) Deadlift: Build to heavy set of 2 for the day
2) Seated good morning: 5×10 for range-of-motion
3) Strict press: Build to heavy single for the day
4) Weighted GHD back extension: 3×10 band+plate

Day 2:
1) Back squat: 5×1 @ 90% of last week’s heavy double
2) Front squat: 5×4 @ last week’s weight for speed (60-65%)
3) Single leg box jump: 5×6 ea leg
4) Banded GHD back extension with 20-30s hold on last rep per set: 4×8

Day 3:
1a) Close-grip barbell bench press: 5×8-10 moderately heavy
1b) Single arm DB row: 4×10-12 heavy
2a) DB bicep curl: 4×10-12
2b) Ring or box dips @ 2121 tempo: 4×12-15
2c) Seated Arnold presses: 4×8-10 heavy
3a) Jumping lunges (unweighted): 4×16 (8 ea leg)
3b) Jumping back squats (light): 4×12-15
3c) Back-racked barbell calf raises (same weight as 3b): 4×20
4a) GHD sit-up: 4×20-25
4b) V-ups: 4×20-25
5) Stretch

WEIGHTLIFTING
Day 1:
1) Snatch: 7×1 @ 80% of heaviest weight from last week (make these perfect)
2) Overhead squat from racks: Build to heavy double for the day
3) Front squat: 5×4 @ last week’s weight for speed (60-65%)
4) Weighted GHD back extension: 3×10

Day 2:
1) Clean + jerk: 7×1 @ 85% of heaviest weight from last week (make these perfect)
2) Push press (4s pause in DIP position): 5×1 @ 90% of last week’s heavy single
3) Back squat: 5×1 @ 90% of last week’s heavy double
4) Banded GHD back extension with 20-30s hold on last rep per set: 4×8

Day 3:
1a) Close-grip barbell bench press: 5×8-10 moderately heavy
1b) Single arm DB row: 4×10-12 heavy
2a) DB bicep curl: 4×10-12
2b) Ring or box dips @ 2121 tempo: 4×12-15
2c) Seated Arnold presses: 4×8-10 heavy
3a) Jumping lunges (unweighted): 4×16 (8 ea leg)
3b) Jumping back squats (light): 4×12-15
3c) Back-racked barbell calf raises (same weight as 3b): 4×20
4a) GHD sit-up: 4×20-25
4b) V-ups: 4×20-25
5) Stretch

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