Lifting Programs: Week of 4.17.17

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Week of 4.17.17

POWERLIFTING
Day 1:
1) Back squat: 5×2.2 @ 80-85%
2) Strict press: Build to heavy set of 1 for the day
3) Push press: 3x ME @ Part 2 weight (cap at 8 reps per set)
4a) Banded jump squat: 4×15 (red band wrapped around legs just below knee)
4b) Standing fly ladder: 4 sets (10 reps light weight, 10 reps moderate weight, 10 reps heavier weight)

Day 2:
1) Deadlift: 5×2.2 @ 80-85%
2) Front squat @ 23×1 tempo: 5×3 heavier than last week
3a) Single leg KB RDL + weighted knee raise: 4×8 ea side
3b) Single leg box jump: 4×8 ea leg
4) Weighted GHD back extension: 4×8 heavy

Day 3:
1a) DB bench press: 5×8-10 heavier than last week
1b) Bench dips @ 2121 tempo: 5×10-14
2a) Straight arm band press-downs (hang from pull-up bar; press down with straight arms to work lats): 4×12-15
2b) Single arm DB bent-over row: 4×8-10 ea arm heavier than last week
2c) Single arm DB tricep kick backs: 4×10-12 ea arm
3a) DB step-ups: 3×12 (6 ea leg)
3b) DB lunges: 3×12 (6 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 + snatch + low hang snatch, 1+1+2: 5 sets heavy across
2) BTN snatch-grip push press + OH squat: 5×3 heavier than last week
3) Back squat: 5×2.2 @ 80-85%
4) Weighted GHD back extension: 3×10 heavy

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

Day 3:
1a) DB bench press: 5×8-10 heavier than last week
1b) Bench dips @ 2121 tempo: 5×10-14
2a) Straight arm band press-downs (hang from pull-up bar; press down with straight arms to work lats): 4×12-15
2b) Single arm DB bent-over row: 4×8-10 ea arm heavier than last week
2c) Single arm DB tricep kick backs: 4×10-12 ea arm
3a) DB step-ups: 3×12 (6 ea leg)
3b) DB lunges: 3×12 (6 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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