Lifting Programs: Week of 1.29.18

 In Weekly Lifting Program

Week of 1.29.18

POWERLIFTING
Day 1:
1a) Front squat: 4×6-8 moderate
1b) Double DB/KB deadlift: 4×8-10 challenging
2) Back squat @ 30×1 tempo: 5×5 heavy across (go heavier than last week’s last set of 4)
3a) Barbell Z press: 3×4-6 heavier than last week
3b) Barbell upright row: 3×5-10 at same weight as Z press
4) GHD back extensions: 4×10

Day 2:
1) Deadlift @ 30×1 tempo: 5×5 heavy across (go heavier than last week’s last set of 4)
2) Bench press @ 30×1 tempo: 5×5 heavy across (go heavier than last week’s last set of 4)
3a) Stagger-stance RDL: 3×5-6 ea leg heavy
3b) Double KB bottom of front squat squat: 3x:20-:30
4) Glute-ham raises: 3×5-7

Day 3:
1a) DB standing alternating press @ 20×1: 4×6-8 ea arm heavy across
1b) DB snatch: 4×8-10 heavy alternating
2a) Deficit push-ups @ 2020: 4×6-12
2b) Supinated ring row @ 2020: 4x ME at tempo
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) Tall snatch + OH squat, 4+2: 3 sets building slightly (weight will be light/moderate)
2) Top-down 3-position snatch (above knee, below knee, floor): 5 sets heavy across
3) Snatch pull: 3×3 heavier than Part 2
4) Back squat @ 30×1 tempo: 5×5 heavy across (go heavier than last week’s last set of 4)

Day 2:
1) Power clean + squat clean thruster, 3+1: 4 sets building
2) Front squat + jerk, 2+1: 4 sets heavier than last week across
3) Bench press @ 30×1 tempo: 5×5 heavy across (go heavier than last week’s last set of 4)
4) GHD back extensions: 4×10

Day 3:
1a) DB standing alternating press @ 20×1: 4×6-8 ea arm heavy across
1b) DB snatch: 4×8-10 heavy alternating
2a) Deficit push-ups @ 2020: 4×6-12
2b) Supinated ring row @ 2020: 4x ME at tempo
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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