Lifting Programs: Week of 2.26.18

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Week of 2.26.18

POWERLIFTING
Day 1:
1a) Front squat @ 32×1: 4×4 same weight as last week
1b) Double DB Push Jerk: 4×8-10
2) Back squat @ 20×1 tempo: 4×4 heavier than last week across
3a) Seated DB alternating press: 3×8-10 (4-5 ea arm)
3b) Barbell Bradford press: 3×4-5 slightly heavier than last week
4) GHD back extensions: 4×10

Day 2:
1) Deadlift @ 20×1 tempo: 4×4 heavier than last week across
2) Bench press @ 20×1 tempo: 4×4 heavier than last week across
3a) SA KB front squat Bulgarian split squat (same arm as rear leg): 3×6-8 ea leg heavy
3b) Weighted cossack squat (DB/KB in goblet position): 3×8-10 (4-5 ea direction heavier than last week)
4) Glute-ham raises: 3×5-7

Day 3:
1a) Alternating 1-1-2 DB floor press: 4×10-12 heavy
1b) Single arm DB push press: 4×4-5 ea arm heavier than last week
2a) Deficit push-ups @ 2020: 4×8-16
2b) Chin-ups: 4x :35 max reps
3) Double DB/KB front squat: 3×15 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) Muscle snatch + muscle snatch into squat, 2+2: 3 sets building slightly
2) Snatch: 5×3 heavy across
3) Snatch pull: 3×3 heavier than Part 2
4) Back squat @ 20×1 tempo: 4×4 heavier than last week across

Day 2:
1) Clean pull + clean, 1+2: 5 sets heavy across
2) Jerk from racks: Build to heavy double for the day
3) Bench press @ 20×1 tempo: 4×4 heavier than last week across
4) GHD back extensions: 4×10

Day 3:
1a) Alternating 1-1-2 DB floor press: 4×10-12 heavy
1b) Single arm DB push press: 4×4-5 ea arm heavier than last week
2a) Deficit push-ups @ 2020: 4×8-16
2b) Chin-ups: 4x :35 max reps
3) Double DB/KB front squat: 3×15 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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