Lifting Programs: Week of 3.13.17

 In Weekly Lifting Program

Week of 3.13.17

POWERLIFTING
Day 1:
1) Deadlift: 5×2 @ 85-90%
2) Back squat @ 23×1 tempo: 5×3 @ 60-65% for perfect position
3a) Seated good-mornings: 4×10 light
3b) Russian KB swings: 4×12-15 heavy
4) Hamstring/hip mobility

Day 2:
1) Back squats: 2×2 @ 75%; 2×2 @ 80%; 2×1 @ 85%; 1×1 @ 90%; 1×5 @ 65%
2) Close-grip bench press: 5×2 @ 85-90%
3a) Goblet wall-facing squats: 4×10
3b) DB Cuban rotation: 4×10
3c) Underhand band pull-aparts: 4×15
4) Banded/weighted GHD back extension: 4×8

Day 3:
1a) DB incline bench press: 5×8-10 heavier than last week
1b) Light reverse fly: 5×15-20
2a) Supinated grip barbell bent-over row: 4×8-10
2b) Seated DB isolation curl: 4×10 ea arm
2c) Strict dips: 4×10-14 OR weighted strict dips: 4×8-10
3) Stagger stance double DB/KB RDL: 4×8 ea leg heavy
NOTE: For this, stand with one foot in front of the other. Lower the weights on either side of the forward leg; repeat on the other side.
4a) GHD sit-up: 4×20-25
4b) Weighted Russian twists: 4×25
5) Stretch

WEIGHTLIFTING
Day 1:
1) Snatch deadlift + low hang snatch, 1+2: 5 sets building
2) Snatch pull: 4×3 @ 100% of Part 1
3) Press from split: 4×4 heavier than last week
4) Banded/weighted GHD back extension: 3×10

Day 2:
1) Clean pull + power clean: 5 sets building
2) Push press + jerk: 5 sets building
3) Back squats: 2×2 @ 75%; 2×2 @ 80%; 2×1 @ 85%; 1×1 @ 90%; 1×5 @ 65%
4) Banded/weighted GHD back extension: 4×8

Day 3:
1a) DB incline bench press: 5×8-10 heavier than last week
1b) Light reverse fly: 5×15-20
2a) Supinated grip barbell bent-over row: 4×8-10
2b) Seated DB isolation curl: 4×10 ea arm
2c) Strict dips: 4×10-14 OR weighted strict dips: 4×8-10
3) Stagger stance double DB/KB RDL: 4×8 ea leg heavy
NOTE: For this, stand with one foot in front of the other. Lower the weights on either side of the forward leg; repeat on the other side.
4a) GHD sit-up: 4×20-25
4b) Weighted Russian twists: 4×25
5) Stretch

0

Start typing and press Enter to search