Lifting Programs: Week of 12.4.17

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Week of 12.4.17

POWERLIFTING
Day 1:
1) Back squat: 5×3 heavier than last week
2) Strict press: 5×1 heavier than last week
3) Push press: Build to heavy set of 4 for the day
4a) Box squat: 4×6 light and explosive
4b) DB power row: 4×8 ea arm heavy

Day 2:
1) Deadlift: 5×3 heavier than last week
2) Front squat @ 23×1 tempo: Build to heavy set of 3
3a) Close-grip bench press: 4×5 heavier than last week
3b) Elevated single-leg bridge (foot on bench/box): 4×24 (12 ea leg)
4) Weighted GHD back extension: 4×8 heavy

Day 3:
1a) Single arm seated DB Arnold press @ 31×1 tempo: 5×6-8 ea arm heavier than last week
1b) DB single leg RDL (DB ea hand): 5×8 ea leg
1c) Single arm DB row @ 2112 tempo: 5×6-8 ea arm heavy
2a) Push-ups @ 2120 tempo: 4×6-10
2b) Strict pull-ups @ 31×2 tempo: 4×3-7
3) Barbell back squat: 3×10 @ 60% of 1RM
4a) Strict leg raise/T2B: 4×8-12
4b) Hollow hold: 4x :30-:45
5) Stretch

WEIGHTLIFTING
Day 1:
1) Snatch pull with 3s pause at the knee + snatch from low hang (1″ off floor): 5 sets building to heavy for the day
2) Snatch balance + OH squat, 1+2: 5 sets heavier than last week
3) Back squat: 5×3 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) Single arm seated DB Arnold press @ 31×1 tempo: 5×6-8 ea arm heavier than last week
1b) DB single leg RDL (DB ea hand): 5×8 ea leg
1c) Single arm DB row @ 2112 tempo: 5×6-8 ea arm heavy
2a) Push-ups @ 2120 tempo: 4×6-10
2b) Strict pull-ups @ 31×2 tempo: 4×3-7
3) Barbell back squat: 3×10 @ 60% of 1RM
4a) Strict leg raise/T2B: 4×8-12
4b) Hollow hold: 4x :30-:45
5) Stretch

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