Lifting Programs: Week of 3.20.17

 In Weekly Lifting Program

Week of 3.20.17

POWERLIFTING
Day 1:
1) Deadlift: 5×1.1.1 @ 75% for perfect position
2) Front squat: Build to heavy single for the day
3a) Seated good-mornings: 4×10 light
3b) Russian KB swings: 4×12-15 heavy
4) Hamstring/hip mobility

Day 2:
1) Back squats: Build to heavy single for the day
2) Close-grip bench press: Build to heavy single for the day
3a) Goblet wall-facing squats: 4×10
3b) IYT plate raises: 4×5 of each
3c) Underhand band pull-aparts: 4×15
4) Banded/weighted GHD back extension: 4×8

Day 3:
1a) Single-arm DB strict press: 5×8 ea arm heavy
1b) Light reverse fly: 5×15-20
2a) Supinated grip barbell bent-over row: 4×8 heavier than last week
2b) Seated DB hammer curl: 4×10
2c) Prone DB skull crushers: 4×12-15
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 pull + snatch: Build to heavy for the day
2) Overhead squat: 4×3 heavy but perfect across
3) Press from split: 4×3 heavier than last week
4) Banded/weighted GHD back extension: 3×10

Day 2:
1) Clean + jerk: Build to heavy for the day
2) Push press: Build to heavy double for the day
3) Back squats: Build to heavy single for the day
4) Banded/weighted GHD back extension: 4×8

Day 3:
1a) Single-arm DB strict press: 5×8 ea arm heavy
1b) Light reverse fly: 5×15-20
2a) Supinated grip barbell bent-over row: 4×8 heavier than last week
2b) Seated DB hammer curl: 4×10
2c) Prone DB skull crushers: 4×12-15
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

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