Lifting Programs: Week of 3.6.17

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Week of 3.6.17

POWERLIFTING
Day 1:
1) Deadlift: 7-5-3-1-1 building weight each set
2) Box squats @ 41×1 tempo: 6×3 moderately heavy
4a) Seated box jumps: 4×6 for height
4b) Russian KB swings: 4×12-15 heavy
5) Hamstring/hip mobility

Day 2:
1) Back squat pyramid — 2 sets: [email protected]%[email protected]%[email protected]%[email protected]%
2) Close-grip bench press: 5-4-3-2-1 building weight each set
3a) DB/KB split squat: 4×8 ea leg
3b) DB/KB step-ups: 4×6 ea leg IMMEDIATELY following 3a
4a) DB see-saw press: 4×14 (7 ea arm) heavier than last week
4b) Double DB/KB bent-over row: 4×8-10 heaviest possible
4) Banded/weighted GHD back extension: 4×8

Day 3:
1a) DB incline bench press: 5×10-12
1b) Light reverse fly: 5×15-20
2a) Chin-ups: 4×8-12 OR weighted chin-ups: 4×6-8
2b) Barbell bicep curls with brief pause at top each rep: 4×10-12
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) Muscle snatch + OH squat, 1+1: 5 sets building
2) Snatch: 5×3 heavy across
3) Press from split: 4×5
4) Push press + push jerk, 4+2: 4 sets same weight as Part 3
5) Banded/weighted GHD back extension: 3×10

Day 2:
1) Hang power clean + low hang power clean + power clean: 5 sets across
2) Front squat + jerk, 1+1: 4 sets building
3) Back squat pyramid — 2 sets: [email protected]%[email protected]%[email protected]%[email protected]%
4) Banded/weighted GHD back extension: 4×8

Day 3:
1a) DB incline bench press: 5×10-12
1b) Light reverse fly: 5×15-20
2a) Chin-ups: 4×8-12 OR weighted chin-ups: 4×6-8
2b) Barbell bicep curls with brief pause at top each rep: 4×10-12
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

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