Lifting Programs: Week of 2.13.17

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Week of 2.13.17

POWERLIFTING
Day 1:
1) Deadlift: 9-7-5 heavier than last week’s weight (70-75%; should be relatively fast but difficult)
2) Deadlift: 3×3 @ 89% (heavier than last week)
3) Box squats: 6×3 @ 50-60% of 1RM just below parallel (add bands if speed is adequate)
4a) Single leg box jump: 4×6 ea leg
4b) Barbell good-morning: 4×10 moderately heavy
5) Hamstring/hip mobility

Day 2:
1) Back squat pyramid — 2 sets: [email protected]%[email protected]%[email protected]%[email protected]%
2) Close-grip bench press: 6-4-6-3-6-2 (6’s should be 65-79% and 4-3-2 should be building)
3a) DB/KB split squat: 4×6 ea leg heavy
3b) Jumping air squat: 4×6 for height
4a) Arnold press: 4×8-10 heavy
4b) Double DB/KB bent-over row: 4×10
4) Banded/weighted GHD back extension: 4×8

Day 3:
1a) Seated Bradford press: 5×8-10 moderate
1b) DB isolation curl (seated, elbow inside knee): 5×10 ea arm
2a) Chin-ups: 4×8-12
2b) Push-ups @ 2121 tempo: 4×12-15
2c) Double DB/KB RDL: 4×12 heavy
3a) DB pull-overs: 3×8 heavy
3b) DB incline bench: 3×8 heavy
3c) DB skull crushers (DB each hand): 3×12 moderate
4a) GHD sit-up: 4×20-25
4b) V-ups: 4×20-25
5) Stretch

WEIGHTLIFTING
Day 1:
1) Muscle snatch + OH squat, 2+2: 5 sets building
2) Snatch + low hang snatch + snatch: 5 sets heavy across
3) Overhead lunges (jerk grip): 4×4 ea leg with perfect overhead lockout
4) Banded/weighted GHD back extension: 3×10

Day 2:
1) Clean pull + power clean + hang clean: 5 sets heavy across
2) Front squat + jerk, 2+2: 4 sets building heavier than last week
3) Back squat pyramid — 2 sets: [email protected]%[email protected]%[email protected]%[email protected]%
4) Banded/weighted GHD back extension: 4×8

Day 3:
1a) Seated Bradford press: 5×8-10 moderate
1b) DB isolation curl (seated, elbow inside knee): 5×10 ea arm
2a) Chin-ups: 4×8-12
2b) Push-ups @ 2121 tempo: 4×12-15
2c) Double DB/KB RDL: 4×12 heavy
3a) DB pull-overs: 3×8 heavy
3b) DB incline bench: 3×8 heavy
3c) DB skull crushers (DB each hand): 3×12 moderate
4a) GHD sit-up: 4×20-25
4b) V-ups: 4×20-25
5) Stretch

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