Lifting Programs: Week of 12.19.16

 In Weekly Lifting Program

Week of 12.19.16

POWERLIFTING
Day 1:
1) Deadlift first pulls (two pause positions: 3s just off floor and 3s just below knee): 5×3 heavy across
2) Deadlift from blocks (barbell elevated 4″ or 6″ depending on height): 5×4 heavier than Part 1
3) Strict press: 5×4 heavy across
4) Weighted GHD back extension: 3×10 band+plate

Day 2:
1) Back squat: 5×4 heavier than last week
2) Box squat: 6×4 @ 60+% of Part 1 for speed and position (box height just below parallel)
3a) Lateral box jump (must clear box): 4×4 ea direction higher than last week
3b) Bulgarian split squat: 4×5 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 incline bench press with semi-supinated grip (thumbs turned out, palms facing up towards face and towards each other slightly): 5×10-12 heavy
1b) Band face pulls: 5×15
2a) Seated bicep curl with full wrist rotation in either direction at bottom: 4×10 heavy
2b) Lying DB skull crusher: 4×12-15
2c) Box or ring dips: 4×8-10 (weighted if necessary)
3a) DB/unweighted split squats @ 3131 tempo: 4×10 ea leg
3b) Jumping back squats (empty bar): 4×12-15
3c) Hanging leg raises: 4×8-10
4a) GHD sit-up: 4×12-15
4b) V-ups: 4×12-15
5) Stretch

WEIGHTLIFTING
Day 1:
1) Snatch pull + Low hang snatch + snatch, 1+1+2: 5 sets heavy across
2) Halting snatch deadlift (10s pause below knees) + snatch pull, 1+3: 5 sets heavier than Part 1
3) BTN snatch-grip push press + OH squat, 3+3: 4 sets heavy across
4) Weighted GHD back extension: 3×10

Day 2:
1) Clean pull + low hang clean + clean + jerk: 5 sets heavy across
2) Jerk from racks with 3s pause in dip position AND catch position: 5×2 heavier than last week
3) Back squat: 5×4 heavier than last week
4) Banded GHD back extension with 20-30s hold on last rep per set: 4×8

Day 3:
1a) DB incline bench press with semi-supinated grip (thumbs turned out, palms facing up towards face and towards each other slightly): 5×10-12 heavy
1b) Band face pulls: 5×15
2a) Seated bicep curl with full wrist rotation in either direction at bottom: 4×10 heavy
2b) Lying DB skull crusher: 4×12-15
2c) Box or ring dips: 4×8-10 (weighted if necessary)
3) Front squat pyramid — 2 sets: 85%x4-75%x4-65%x6-50%x8
NOTE: For this, set up the bar so that you simply have to strip the outside weight to get to the next percentage (it doesn’t need to be exact). Unrack the bar, perform 4 reps at the first weight, rack it, strip the outside plates and immediately unrack and perform the next 4 reps at the second weight. Repeat this process until you have completed the 8 reps at 50% then rest as needed before the second wave.
4a) GHD sit-up: 4×12-15
4b) V-ups: 4×12-15
5) Stretch

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