Lifting Programs: Week of 4.10.17

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Week of 4.10.17

POWERLIFTING
Day 1:
1) Back squat: 5×2.1 @ 80-85%
2) Strict press: Build to heavy set of 2 for the day
3) Push press: 3x ME @ Part 2 weight (cap at 10 reps per set)
4a) Banded jump squat: 4×15 (red band wrapped around legs just below knee)
4b) Banded face pulls: 4×15

Day 2:
1) Deadlift: 5×2.1 @ 80-85%
2) Front squat @ 23×1 tempo: 5×4 heavier than last week
3a) Single leg KB RDL + weighted knee raise: 4×8 ea side
3b) Single leg squat from top of box (sit back under control, gently tap heel): 4×8 ea side
4) Weighted GHD back extension: 4×8 heavy

Day 3:
1a) DB bench press: 5×10-12 heavier than last week
1b) Push-ups @ 2121 tempo: 5x Max without failure
2a) Overhead band pull-aparts (pull-downs): 4×15-20
2b) Single arm DB bent-over row: 4×10-12 ea arm
2c) Banded tricep press-downs: 4×15-20
3a) DB step-ups: 3×14 (7 ea leg)
3b) DB lunges: 3×14 (7 ea leg)
NOTE: Minimize time between 3a and 3b then rest as needed between sets; go heavier than last week
4a) Strict leg raise/T2B: 4×12-15
4b) Side plank: 4x :30 ea side (weight this if you need to make it more difficult)
5) Stretch

WEIGHTLIFTING
Day 1:
1) Snatch pull + low hang snatch + hang snatch, 1+2+2: 5 sets heavy across (aim for 70%)
2) BTN snatch-grip push press + OH squat: 5×4 heavy across
3) Back squat: 5×2.1 @ 80-85%
4) Weighted GHD back extension: 3×10 heavy

Day 2:
1) Clean + front squat + jerk, 2+1+2: 5 sets heavy across
2) RDL (clean grip): 5×10
3) Front squat @ 23×1 tempo: 5×4 heavier than last week
4) Weighted GHD back extension: 4×8 heavy

Day 3:
1a) DB bench press: 5×10-12 heavier than last week
1b) Push-ups @ 2121 tempo: 5x Max without failure
2a) Overhead band pull-aparts (pull-downs): 4×15-20
2b) Single arm DB bent-over row: 4×10-12 ea arm
2c) Banded tricep press-downs: 4×15-20
3a) DB step-ups: 3×14 (7 ea leg)
3b) DB lunges: 3×14 (7 ea leg)
NOTE: Minimize time between 3a and 3b then rest as needed between sets; go heavier than last week
4a) Strict leg raise/T2B: 4×12-15
4b) Side plank: 4x :30 ea side (weight this if you need to make it more difficult)
5) Stretch

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