Lifting Programs: Week of 1.8.18

 In Weekly Lifting Program

Week of 1.8.18

POWERLIFTING
Day 1:
1a) Kang squat @ 2111 tempo: 4×6 moderate
1b) Wall-facing goblet squat @ 22×1 tempo: 4×8 moderate
2) Back squat @ 32×1 tempo: 8-7-6-7-6-5 building slightly each wave
3a) Seated BTN press @ 2111 tempo: 3×6
3b) Double DB/KB row @ 21×1 tempo: 3×6-8
4) GHD back extensions: 4×10

Day 2:
1) Deadlift @ 31×1 tempo: 8-7-6-7-6-5 building slightly each wave
2) Bench press @ 32×1 tempo: 8-7-6-7-6-5 building slightly each wave
3a) Stagger-stance RDL: 3×5-6 ea leg heavy
3b) Double KB front rack wall sit: 3×20-30s
4) Glute-ham raises: 3×5-7

Day 3:
1a) Half kneeling DB Arnold press @ 21×2 tempo: 4×4-6 ea arm heavier than last week
1b) Supinated barbell bent-over row @ 21×1 tempo: 4×6-8 heavier than last week
2a) Strict parallel bar OR bench dips @ 21×1: 4×4-7 (bar) OR 4×8-12 (bench)
2b) Weighted strict pull-up: 4×5-7 @ 75-80% of heavy single (or unweighted)
3) Double KB front rack reverse lunge: 3×10 alternating (5 ea leg)
4a) Weighted side plank: 4x :20-:30
4b) Flutter kicks: 4x :30
5) Stretch

WEIGHTLIFTING
Day 1:
1) Muscle snatch + OH squat with 6-count lower, 3+1: 4 sets building slightly
2) Power snatch + low hang power snatch, 2+2: 5 sets heavy across
3) Snatch pull: 3×3 heavier than Part 2
4) Back squat @ 32×1 tempo: 8-7-6-7-6-5 building slightly each wave

Day 2:
1) Clean + low hang clean, 2+2: 5 sets heavy across
2) Front squat + jerk, 4+1: 4 sets heavier than last week across
3) Bench press @ 32×1 tempo: 8-7-6-7-6-5 building slightly each wave
4) GHD back extensions: 4×10

Day 3:
1a) Half kneeling DB Arnold press @ 21×2 tempo: 4×4-6 ea arm heavier than last week
1b) Supinated barbell bent-over row @ 21×1 tempo: 4×6-8 heavier than last week
2a) Strict parallel bar OR bench dips @ 21×1: 4×4-7 (bar) OR 4×8-12 (bench)
2b) Weighted strict pull-up: 4×5-7 @ 75-80% of heavy single (or unweighted)
3) Double KB front rack reverse lunge: 3×10 alternating (5 ea leg)
4a) Weighted side plank: 4x :20-:30
4b) Flutter kicks: 4x :30
5) Stretch

0

Start typing and press Enter to search