Lifting Programs: Week of 2.6.17

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Week of 2.6.17

POWERLIFTING
Day 1:
1) Deadlift: 10-8-6 heavier than last week’s weight (65-70%; should be relatively fast but difficult)
2) Deadlift: 3×4 @ 87% (heavier than last week)
3) Front rack lunges: 4×8 ea leg heavier than last week
4a) Single leg box jump: 5×6 ea leg
4b) Barbell good-morning: 5×10 moderately heavy
5) Hamstring/hip mobility

Day 2:
1) Front squat pyramid — 3 sets: [email protected]%[email protected]%[email protected]%[email protected]%
2) Close-grip bench press: 8-3-8-2-8-1 (8’s should be 60-65% and 3-2-1 should be building heavier than last week)
3a) Single arm DB press: 4×6 ea arm heavier than last week
3b) DB reverse fly: 4×12 moderate
4) Banded/weighted GHD back extension: 4×8

Day 3:
1a) Seated strict press: 5×6-8 heavy
1b) Supinated grip bent-over double DB row: 5×10-12 heavy
2a) DB seated hammer curl: 4×10-12
2b) Push-ups @ 2121 tempo: 4×12-15
2c) Bulgarian split squat: 4×12 ea leg moderate
3a) DB pull-overs: 3×8 heavy
3b) DB floor press: 3×8-10 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 + 3-position OH squat with 3s pause in each position, 3+1: 5 sets building
2) Snatch + low hang snatch + hang snatch: 5 sets heavy across
3) Front rack lunges: 4×8 ea leg heavier than last week
4) Banded/weighted GHD back extension: 3×10

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

Day 3:
1a) Seated strict press: 5×6-8 heavy
1b) Supinated grip bent-over double DB row: 5×10-12 heavy
2a) DB seated hammer curl: 4×10-12
2b) Push-ups @ 2121 tempo: 4×12-15
2c) Bulgarian split squat: 4×12 ea leg moderate
3a) DB pull-overs: 3×8 heavy
3b) DB floor press: 3×8-10 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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