Lifting Programs: Week of 3.19.18

 In Weekly Lifting Program

Week of 3.19.18

POWERLIFTING
Day 1:
1) Back squat: 5-3-1-5-3-1 building on second wave and building each set
2) Bench press: 4×4 heavy across
3a) Incline bench DB skull crushers @ 20×0: 4×12-15
3b) DB reverse fly: 4×12-15
4a) Weighted GHD back extension: 3×10
4b) Single arm DB push press: 3×6 ea arm

Day 2:
1) Deadlift: 5-3-1-5-3-1 building on second wave and building each set
2) 1 and 1/4 front squat: 4×4 heavy across
3a) Cross-body single leg KB/DB RDL @ 2111: 4×6-8 ea leg
3b) Single arm KB/DB upright row: 4×10 ea arm
4) GHD harop curl: 4×10-12

Day 3:
1a) Bamboo bar BTN press + hold, 5 + 20-30 seconds: 4 sets
1b) Single arm DB/KB row: 4×5-7 ea arm heavier than last week
2a) DB Arnold press: 4×5-7 ea arm heavier than last week
2b) Chin-over-bar hold (chin-up grip): 4x Max without failure
3) Front-rack lunge hold: 3x :30-:45 ea leg (unweighted this week)
4a) Tuck-ups: 4×12-15
4b) Floor wipers (DB ea hand): 4×22-24 (11-12 to each DB)
5) Stretch

WEIGHTLIFTING
Day 1:
1) 3-position snatch (high hang, above knee, below knee): 5 sets heavy across
2) 3-position clean (hang, below knee, 1” off floor): 5 sets heavy across
3) Front squat @ 23×1: 5×3 heavy across
4) GHD back extensions: 4×10

Day 2:
1) Back squat: 5-3-1-5-3-1 building on second wave and building each set
2a) Strict press + narrow-grip OH squat, 3+3: 4 sets moderate/perfect
2b) Single arm KB/DB upright row: 4×10 ea arm
3) Push press + jerk, 1+3: 4 sets heavy across
4a) Incline bench DB skull crushers @ 20×0: 4×12-15
4b) DB reverse fly: 4×12-15
5) GHD harop curl: 4×10-12

Day 3:
1a) Bamboo bar BTN press + hold, 5 + 20-30 seconds: 4 sets
1b) Single arm DB/KB row: 4×5-7 ea arm heavier than last week
2a) DB Arnold press: 4×5-7 ea arm heavier than last week
2b) Chin-over-bar hold (chin-up grip): 4x Max without failure
3) Front-rack lunge hold: 3x :30-:45 ea leg (unweighted this week)
4a) Tuck-ups: 4×12-15
4b) Floor wipers (DB ea hand): 4×22-24 (11-12 to each DB)
5) Stretch

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