Lifting Programs: Week of 3.27.17

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Week of 3.27.17

POWERLIFTING
Day 1:
1) Deadlift: 5 singles at 95+%
2) Front squat: 5×2 @ 85-90% of last week’s heavy
3a) Single leg good-mornings: 4×8 ea leg
3b) Lateral goblet lunge squat: 4×8 (4 ea direction)
4) Hamstring/hip mobility

Day 2:
1) Back squats: 5×2 @ 85-90% of last week’s heavy
2) Close-grip bench press: 5×2 @ 85-90% of last week’s heavy
3a) Goblet wall-facing squats: 4×10
3b) Plate/DB reverse flies from hang position: 4×10-12
3c) Underhand band pull-aparts: 4×15
4) Banded/weighted GHD back extension: 4×8

Day 3:
1a) Single-arm DB strict press: 5×6 ea arm heavier than last week
1b) Overhand band pull-aparts: 5×15-20
2a) Supinated grip barbell bent-over row: 4×6-8 heavier than last week
2b) DB preacher curl: 4×10-12 ea arm
2c) DB tricep kickback: 4×12-15 ea arm
3) Stagger stance double DB/KB RDL: 4×10 ea leg same weight or heavier than last week
4a) Strict leg raise/T2B: 4×12-15
4b) Weighted Russian twists: 4×25
5) Stretch

WEIGHTLIFTING
Day 1:
1) Power snatch + hang snatch: Build to heavy for the day
2) Overhead squat: 4×3 heavy but perfect across
3) Strict press: Build to heavy single for the day
4) Banded/weighted GHD back extension: 3×10

Day 2:
1) Power clean + hang clean + jerk: Build to heavy for the day
2) Push press: Build to heavy single for the day
3) Back squats: 5×2 @ 85-90% of last week’s heavy
4) Banded/weighted GHD back extension: 4×8

Day 3:
1a) Single-arm DB strict press: 5×6 ea arm heavier than last week
1b) Overhand band pull-aparts: 5×15-20
2a) Supinated grip barbell bent-over row: 4×6-8 heavier than last week
2b) DB preacher curl: 4×10-12 ea arm
2c) DB tricep kickback: 4×12-15 ea arm
3) Stagger stance double DB/KB RDL: 4×10 ea leg same weight or heavier than last week
4a) Strict leg raise/T2B: 4×12-15
4b) Weighted Russian twists: 4×25
5) Stretch

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