Lifting Programs: Week of 2.19.18

 In Weekly Lifting Program

Week of 2.19.18

POWERLIFTING
Day 1:
1a) Front squat @ 32×1: 4×3 moderate (must be perfect at the bottom and explosive on the way up)
1b) DB snatch: 4×6-8 alternating heavier than last week
2) Back squat @ 20×1 tempo: 4×4 heavy across
3a) Seated DB alternating press: 3×10-12 (5-6 ea arm)
3b) Barbell Bradford press: 3×6 moderate
4) GHD back extensions: 4×10

Day 2:
1) Deadlift @ 20×1 tempo: 4×4 heavy across
2) Bench press @ 20×1 tempo: 4×4 heavy across
3a) Single KB front squat: 3×5 ea arm
3b) Weighted cossack squat (DB/KB in goblet position): 3×10 (5 ea direction)
4) Glute-ham raises: 3×5-7

Day 3:
1a) Double DB clean (ground to shoulders): 4×6-8 heavier than last week
1b) Single arm DB push press: 4×5 ea arm same weight as 1a
2a) Deficit push-ups @ 2020: 4×7-14
2b) Chin-ups: 4x :30 max reps
3) Double DB/KB front squat: 3×15-20
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) Muscle snatch into squat + OH squat @ 5511, 3+1: 3 sets building slightly
2) Low hang snatch (just off floor) + snatch, 1+2: 5 sets heavy across
3) Snatch pull: 3×3 heavier than Part 2
4) Back squat @ 20×1 tempo: 4×4 heavy across

Day 2:
1) Clean pull + low hang clean (just off floor) + clean: 5 sets heavy across
2) Front squat + jerk, 1+1: 4 sets building
3) Bench press @ 20×1 tempo: 4×4 heavy across
4) GHD back extensions: 4×10

Day 3:
1a) Double DB clean (ground to shoulders): 4×6-8 heavier than last week
1b) Single arm DB push press: 4×5 ea arm same weight as 1a
2a) Deficit push-ups @ 2020: 4×7-14
2b) Chin-ups: 4x :30 max reps
3) Double DB/KB front squat: 3×15-20
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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