Lifting Programs: Week of 12.25.17

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Week of 12.25.17

POWERLIFTING
Day 1:
1) Back squat: Build to heavy single for the day
2) Strict press: Build to heavy single for the day
3) Push press: Build to heavy single for the day

Day 2:
1) Deadlift: Build to heavy single for the day
2) Close-grip bench press: Build to heavy single for the day
3) Front squat: Build to heavy single for the day

Day 3:
1a) Semi-Supinated incline DB bench press @ 20×1: 4×6-8
1b) DB alternating floor press: 4×10-12 (5-6 ea arm)
2a) Weighted push-ups: 4×5-10
2b) Weighted strict pull-up: Find heavy for the day
3) Barbell front-rack lunges: 3×10 (5 ea leg) heavier than last week
4a) Weighted side plank: 4x :20-:30
4b) Hollow hold: 4x :30-:45
5) Stretch

WEIGHTLIFTING
Day 1:
1) Back squat: Build to heavy single for the day
2) Strict press: Build to heavy single for the day
3) Push press: Build to heavy single for the day
4) Snatch pull + snatch pull from below knees, 1+2: 3 sets @ 90+% of current 1RM snatch

Day 2:
1) Snatch: Build to heavy single for the day
2) Clean and jerk: Build to heavy single for the day
3) Front squat: Build to heavy single for the day
4) GHD back extensions: 4×12 unweighted

Day 3:
1a) Semi-Supinated incline DB bench press @ 20×1: 4×6-8
1b) DB alternating floor press: 4×10-12 (5-6 ea arm)
2a) Weighted push-ups: 4×5-10
2b) Weighted strict pull-up: Find heavy for the day
3) Barbell front-rack lunges: 3×10 (5 ea leg) heavier than last week
4a) Weighted side plank: 4x :20-:30
4b) Hollow hold: 4x :30-:45
5) Stretch

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