Lifting Programs: Week of 4.24.17

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Week of 4.24.17

POWERLIFTING
Day 1:
1) Back squat: 5×3.1 @ 75-80%
2) Strict press: 5×1.1 @ 90-95% of last week’s heavy
3) Push press: 3×6 heavy across
4a) Banded jump squat: 4×15 (band wrapped around legs just below knee)
4b) DB front raises (all the way overhead; neutral grip palms facing each other): 4×10-12 controlled

Day 2:
1) Deadlift: 5×3.1 @ 75-80%
2) Front squat @ 23×1 tempo: 5×3 heavier than last week
3a) Front-racked lunges: 4×12 (6 ea leg)
3b) Elevated single-leg bridge (foot on bench/box): 4×20 (10 ea leg)
4) Weighted GHD back extension: 4×8 heavy

Day 3:
1a) Seated BTN barbell strict press: 5×6-8
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 hammer curls across body: 4×10-12 ea arm
2c) Single arm band tricep press-down: 4×10-12 ea arm
3a) DB step-ups: 3×10 (5 ea leg)
3b) DB lunges: 3×10 (5 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, 2+2: 5 sets heavy across
2) BTN snatch-grip push press + snatch balance + OH squat: 5×2 heavier than last week
3) Back squat: 5×3.1 @ 75-80%
4) Weighted GHD back extension: 3×10 heavy

Day 2:
1) Clean + front squat + jerk, 2+2+2: 5 sets building
2) RDL (clean grip): 5×6 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) Seated BTN barbell strict press: 5×6-8
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 hammer curls across body: 4×10-12 ea arm
2c) Single arm band tricep press-down: 4×10-12 ea arm
3a) DB step-ups: 3×10 (5 ea leg)
3b) DB lunges: 3×10 (5 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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