Lifting Programs: Week of 11.6.17

 In Weekly Lifting Program

Week of 11.6.17

POWERLIFTING
Day 1:
1) Back squat: 5×2.2 @ 80-85%
2) Strict press: 2×8 perfect position
3) Strict press: 6×2 heaviest possible
4a) Banded jump squat: 4×15 (band wrapped around legs just below knee)
4b) Standing fly ladder: 4 sets (10 reps light weight, 10 reps moderate weight, 10 reps heavier weight)

Day 2:
1) Deadlift: 5×2.2 @ 80-85%
2) Front squat @ 23×1 tempo: 5×3 heavier than last week
3) Close-grip bench press: 7-5-4-3 increasing weight each set heavier than last week
4) Weighted GHD back extension: 4×8 heavy

Day 3:
1a) DB neutral grip bench press: 5×8-10 heavier than last week
1b) Single arm DB row: 5×10-12 heavier than last week
1c) Seated DB hammer curl: 5×10-12
2a) DB upright row + front raise: 4×8 moderate
2b) Strict pull-ups: 4×10-12 (assisted if necessary)
3) Barbell back squat: 3×10 @ 55% of 1RM
4a) Strict leg raise/T2B: 4×8-12
4b) Side plank dip-up + side plank: 4×10 + 20-30s ea side
5) Stretch

WEIGHTLIFTING
Day 1:
1) Snatch pull + snatch + low hang snatch, 1+1+2: 5 sets heavy across
2) BTN snatch-grip push press + OH squat, 3+3: 5 sets heavier than last week
3) Back squat: 5×2.2 @ 80-85%
4) Weighted GHD back extension: 3×10 heavy

Day 2:
1) Clean + hang clean + jerk, 1+1+2: 5 sets heavy across
2) Strict press: 2×8 perfect position
3) Strict press: 6×2 heaviest possible
4) Front squat @ 23×1 tempo: 5×3 heavier than last week
5) Weighted GHD back extension: 4×8 heavy

Day 3:
1a) DB neutral grip bench press: 5×8-10 heavier than last week
1b) Single arm DB row: 5×10-12 heavier than last week
1c) Seated DB hammer curl: 5×10-12
2a) DB upright row + front raise: 4×8 moderate
2b) Strict pull-ups: 4×10-12 (assisted if necessary)
3) Barbell back squat: 3×10 @ 55% of 1RM
4a) Strict leg raise/T2B: 4×8-12
4b) Side plank dip-up + side plank: 4×10 + 20-30s ea side
5) Stretch

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