Lifting Programs: Week of 12.11.17

 In Weekly Lifting Program

Week of 12.11.17

POWERLIFTING
Day 1:
1) Back squat: 5×2 heavier than last week
2) Strict press: 4×2 @ 90% of last week
3) Push press: Build to heavy set of 3 for the day
4a) Box squat: 4×6 light and explosive
4b) Box jumps: 4×5 for height

Day 2:
1) Deadlift: 5×2 heavier than last week
2) Front squat @ 23×1 tempo: 4×2 @ 90% of last week
3a) Jumping in-place lunges (unweighted): 4×16 (8 ea leg)
3b) Close-grip bench press: 4×4 heavier than last week
4) Weighted GHD back extension: 4×8 heavy

Day 3:
1a) Semi-supinated DB bench press @ 30×1: 5×6-8
1b) RNT Split squat @ 20×1: 5×6-8 ea leg
1c) Double DB/KB bent-over row @ 21×1: 5×6-8
2a) Push-ups @ 2120 tempo: 4×7-12
2b) Strict pull-ups @ 31×2 tempo: 4×4-8
3) Barbell back squat: 3×12 @ 60% of 1RM
4a) Strict leg raise/T2B: 4×8-12
4b) Hollow hold: 4x :30-:45
5) Stretch

WEIGHTLIFTING
Day 1:
1) 3-stop snatch deadlift (2s pause just off floor, below knee, above knee) + snatch from 1″ off floor: 5 sets building to heavy for the day
2) Snatch balance + OH squat with 3s pause in bottom, 1+1: 5 sets heavier than last week
3) Back squat: 5×2 heavier than last week
4) Weighted GHD back extension: 3×10 heavy

Day 2:
1) Clean pull + clean: 5 sets building
2) Strict press: 5×1 heavier than last week
3) Push press: Build to heavy set of 4 for the day
4) Front squat @ 23×1 tempo: Build to heavy set of 3 for the day
5) Weighted GHD back extension: 4×8 heavy

Day 3:
1a) Semi-supinated DB bench press @ 30×1: 5×6-8
1b) RNT Split squat @ 20×1: 5×6-8 ea leg
1c) Double DB/KB bent-over row @ 21×1: 5×6-8
2a) Push-ups @ 2120 tempo: 4×7-12
2b) Strict pull-ups @ 31×2 tempo: 4×4-8
3) Barbell back squat: 3×12 @ 60% of 1RM
4a) Strict leg raise/T2B: 4×8-12
4b) Hollow hold: 4x :30-:45
5) Stretch

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