Lifting Programs: Week of 10.2.17

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Week of 10.2.17

POWERLIFTING
Day 1:
1) Deadlift: 5×2 @ 80% of last week’s heavy 3 for perfect position
2) Strict press @ 31×1 tempo: Build to heavy set of 2
3) Box squat (at parallel): 6×3 @ 75-80% of last week’s heavy 3 for speed
4) Seated good-mornings: 4×12 empty barbell

Day 2:
1) Back squat: 5×2 @ 80% of last week’s heavy 3 for perfect position
2) Bench press: 5×2 @ 80% of last week’s heavy 3 for perfect position
3) Front squat: Build to heavy set of 3 for the day
4) Weighted GHD back extensions: 3×10

Day 3:
1a) DB pec fly: 5×10-12 moderate
1b) DB curl + press: 5×8 moderately heavy
1c) DB front raise: 5×10-12 moderate
2a) DB JM press on bench: 4×8-10 heavier than last week
2b) Underhand band pull-apart: 4×12-15
3) Back-racked lunges: 3×5 ea leg heavier than last week
4) 3 sets of:
12 V-ups
12 Tuck-ups
12 Hollow rocks
:20 Hollow hold
5) Stretch

WEIGHTLIFTING
Day 1:
1) Snatch: 5×1.1 @ 80-85% of last week’s heavy double
2) Halting snatch-grip deadlift (3s pause just off floor): 5×3 @ Part 1 weight or heavier
3) Back squat: 5×2 @ 80% of last week’s heavy 3 for perfect position
4) Weighted GHD back extension: 3×10 heavy

Day 2:
1) Clean + jerk, 2+1: 5 sets @ 80-85% of last week’s heavy
2) Push press + jerk, 1+2: 4 sets building
3) Front squat: Build to heavy set of 3 for the day
4) GHD back extensions: 4×8 heavy across

Day 3:
1a) DB pec fly: 5×10-12 moderate
1b) DB curl + press: 5×8 moderately heavy
1c) DB front raise: 5×10-12 moderate
2a) DB JM press on bench: 4×8-10 heavier than last week
2b) Underhand band pull-apart: 4×12-15
3) Back-racked lunges: 3×5 ea leg heavier than last week
4) 3 sets of:
12 V-ups
12 Tuck-ups
12 Hollow rocks
:20 Hollow hold
5) Stretch

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