Lifting Programs: Week of 12.26.16

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Week of 12.26.16

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

Day 2:
1) Back squat: Build to heavy set of 4 for the day
2) Box squat: 6×4 @ 60+% of Part 1 for speed and position (box height just below parallel)
3a) Step-in box jump: 4×5 for height (focus on landing taller versus stacking the box higher)
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 standing see-saw press (alternate arms until you have completed all reps on each arm): 5×20 (10 ea arm)
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) DB pull-overs: 4×8-10
3a) Back-racked step-ups: 4×12 (6 ea leg) light/moderate
3b) Jumping back squats (empty bar): 4×12-15
3c) Hanging leg raises: 4×8-10
4a) GHD sit-up: 4×15-20
4b) V-ups: 4×15-20
5) Stretch

WEIGHTLIFTING
Day 1:
1) Snatch + OH squat, 4+2: 5 sets heavy across
2) Snatch RDL + snatch-grip shrugs, 4+8: 5 sets
3) BTN snatch-grip push press + OH squat, 3+3: 4 sets heavier than last week
4) Weighted GHD back extension: 3×10

Day 2:
1) Clean + front squat + jerk, 1+3+1: 5 sets heavy across
2) Push press with 4s hold overhead: 5×4 heavy across
3) Back squat: Build to heavy set of 4 for the day
4) Banded GHD back extension with 20-30s hold on last rep per set: 4×8

Day 3:
1a) DB standing see-saw press (alternate arms until you have completed all reps on each arm): 5×20 (10 ea arm)
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) DB pull-overs: 4×8-10
3) Front squat pyramid — 2 sets: 87%x4-77%x4-67%x6-52%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: 4×15-20
4b) V-ups: 4×15-20
5) Stretch

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