Lifting Programs: Week of 1.9.17

 In Weekly Lifting Program

Week of 1.9.17

POWERLIFTING
Day 1:
1) Deadlift: Build to heavy set of 4 for the day
2) RDL: 4×8 @ 50-60% of Part 1
3) Strict press: 4×3 @ 85-90% of last week’s heavy 4
4) Weighted GHD back extension: 3×10

Day 2:
1) Back squat: 4-3-2-1-1 increasing weight each set
2) Front squat: 5×8 @ last week’s weight for speed (60-65%)
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 floor press: 5×8-10 heaviest possible
1b) DB front raise: 5×8-12 moderate
2a) Push-ups: 4x Max without failure
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 + OH squat, 2+1: 5 sets heavy across
2) Snatch RDL + low hang snatch pull, 4+2: 5 sets heavy across
3) Front squat: 5×8 @ last week’s weight for speed (60-65%)
4) Weighted GHD back extension: 3×10

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

Day 3:
1a) DB floor press: 5×8-10 heaviest possible
1b) DB front raise: 5×8-12 moderate
2a) Push-ups: 4x Max without failure
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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