Lifting Programs: Week of 3.26.18

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Week of 3.26.18

POWERLIFTING
Day 1:
1) Back squat: 5-3-1-5-3-1 (use similar weights to last week but push the singles heavier)
2) Bench press: 4×4 heavier than last week
3a) Incline bench DB skull crushers @ 20×0: 4×12-15
3b) Single arm band/cable W fly: 4×10 ea arm
4a) Weighted GHD back extension: 3×10
4b) Alternating DB snatch: 3×10 (5 ea arm heaviest possible)

Day 2:
1) Deadlift: 5-3-1-5-3-1 (use similar weights to last week but push the singles heavier)
2) 1 and 1/4 front squat: 4×4 heavier than last week across
3a) Cross-body single leg KB/DB RDL @ 2111: 4×5-7 heavier than last week
3b) Single arm DB Cuban press: 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) Ring Push-ups: 4x :30 max reps (focus on turnout)
2b) Chin-over-bar hold (chin-up grip): 4x Max without failure
3) Barbell Front-rack lunge hold: 3x :30-:45 ea leg add weight if possible
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) Low Hang snatch: 5×2 heavy across
2) Hang Clean + Clean: 5 sets heavy across
3) Front squat @ 23×1: 5×3 heavier than last week across
4) GHD back extensions: 4×10

Day 2:
1) Back squat: 5-3-1-5-3-1 (use similar weights to last week but push the singles heavier)
2a) Strict press + narrow-grip OH squat, 3+3: 4 sets moderate/perfect
2b) Single arm DB Cuban press: 4×10 ea arm
3) Push press + jerk, 2+3: 4 sets heavy across
4a) Incline bench DB skull crushers @ 20×0: 4×12-15
4b) Single arm band/cable W fly: 4×10 ea arm
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) Ring Push-ups: 4x :30 max reps (focus on turnout)
2b) Chin-over-bar hold (chin-up grip): 4x Max without failure
3) Barbell Front-rack lunge hold: 3x :30-:45 ea leg add weight if possible
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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