Lifting Programs: Week of 12.18.17

 In Weekly Lifting Program

Week of 12.18.17

POWERLIFTING
Day 1:
1) Back squat: 4×3 building from 60-75% (perfect reps)
2) Strict press: 3×3 building from 65-80%
3) Push press: 4×2 @ 80% of last week’s heavy 3 (perfect position)
4a) Box squat: 4×8 with empty barbell for position/speed
4b) Box jumps: 4×5 for height

Day 2:
1) Deadlift: 4×3 building from 60-75% (perfect reps)
2) Front squat: 4×3 building from 60-75% (perfect reps)
3a) Close-grip bench press: 4×3 building from 60-75% (perfect reps)
3b) Reverse lunges with front foot elevated on small box: 4×16 (8 ea leg)
4) Weighted GHD back extension: 4×8 heavy

Day 3:
1a) Semi-supinated DB bench press @ 30×1: 4×6-8 heavier than last week
1b) DB alternating floor press: 4×10-12 (5-6 ea arm)
1c) Double DB/KB bent-over row @ 21×1: 4×6-8
2a) Push-ups @ 2120 tempo: 4×8-14
2b) Strict pull-ups @ 31×2 tempo: 4×5-10
3) Barbell front-rack lunges: 3×12 (6 ea leg) heavy
4a) Weighted side plank: 4x :20-:30
4b) Hollow hold: 4x :30-:45
5) Stretch

WEIGHTLIFTING
Day 1:
1) Pause snatch (2s pause at knee): 5×2 @ 60-70% for position
2) OH squat with 3s pause: build to heavy for the day
3) Back squat: 4×3 building from 60-75% (perfect reps)
4) Weighted GHD back extension: 3×10 heavy

Day 2:
1) Pause clean (2s pause at knee) + front squat: 5 sets @ 60-70% for position
2) Strict press: 3×3 building from 65-80%
3) Push press: 4×2 @ 80% of last week’s heavy 3 (perfect position)
4) Front squat: 4×3 building from 60-75% (perfect reps)
5) Weighted GHD back extension: 4×8 heavy

Day 3:
1a) Semi-supinated DB bench press @ 30×1: 4×6-8 heavier than last week
1b) DB alternating floor press: 4×10-12 (5-6 ea arm)
1c) Double DB/KB bent-over row @ 21×1: 4×6-8
2a) Push-ups @ 2120 tempo: 4×8-14
2b) Strict pull-ups @ 31×2 tempo: 4×5-10
3) Barbell front-rack lunges: 3×12 (6 ea leg) heavy
4a) Weighted side plank: 4x :20-:30
4b) Hollow hold: 4x :30-:45
5) Stretch

0

Start typing and press Enter to search