Lifting Programs: Week of 2.12.18

 In Weekly Lifting Program

Week of 2.12.18

POWERLIFTING
Day 1:
1a) Front squat: 4×4-6 moderate
1b) DB snatch: 4×8-10 alternating heavy
2) Back squat @ 30×1 tempo: Build to heavy set of 5 for the day
3a) Seated behind-the-neck barbell press @ 21×1: 3×3-5 heavier than last week
3b) Barbell Bradford press: 3×4-7 at same weight as BTN press
4) GHD back extensions: 4×10

Day 2:
1) Deadlift @ 30×1 tempo: Build to heavy set of 5 for the day
2) Bench press @ 30×1 tempo: Build to heavy set of 5 for the day
3a) Single KB front squat: 3×5 ea arm
3b) Double KB bottom of front squat squat: 3x:20-:30
4) Glute-ham raises: 3×5-7

Day 3:
1a) Double DB clean (ground to shoulders): 4×8-10 heaviest possible
1b) Single arm DB push press: 4×6 ea arm same weight as 1a
2a) Deficit push-ups @ 2020: 4×6-12
2b) Chin-ups: 4x :30 max reps
3) Lateral box step-ups: 3×3-5 ea leg heavier than last week
4a) Strict hanging tuck L-sit hold: 4x :30 accumulated
4b) Floor wipers (DB ea hand): 4×20 (10 to each DB)
5) Stretch

WEIGHTLIFTING
Day 1:
1) High hang snatch + OH squat @ 5511, 4+2: 3 sets building slightly (weight will be light/moderate)
2) Low hang snatch (just off floor) + snatch, 2+1: 5 sets heavy across
3) Snatch pull: 3×3 heavier than Part 2
4) Back squat @ 30×1 tempo: Build to heavy set of 5 for the day

Day 2:
1) Clean pull + low hang clean (just off floor), 1+2: 5 sets heavy across
2) Front squat + jerk, 1+1: 4 sets heavier than last week across
3) Bench press @ 30×1 tempo: Build to heavy set of 5 for the day
4) GHD back extensions: 4×10

Day 3:
1a) Double DB clean (ground to shoulders): 4×8-10 heaviest possible
1b) Single arm DB push press: 4×6 ea arm same weight as 1a
2a) Deficit push-ups @ 2020: 4×6-12
2b) Chin-ups: 4x :30 max reps
3) Lateral box step-ups: 3×3-5 ea leg heavier than last week
4a) Strict hanging tuck L-sit hold: 4x :30 accumulated
4b) Floor wipers (DB ea hand): 4×20 (10 to each DB)
5) Stretch

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