Lifting Programs: Week of 4.3.17

 In Weekly Lifting Program

Week of 4.3.17

POWERLIFTING
Day 1:
1) Back squat: 5×2.2 @ 75-80%
2) Strict press: Build to heavy set of 3 for the day
3) Push press: 3x ME @ Part 2 weight (cap at 12 reps per set)
4a) DB/KB split squats (NOT Bulgarian): 4×8 ea leg heavy
4b) DB reverse fly (from hang): 4×12-15

Day 2:
1) Deadlift: 5×2.2 @ 75-80%
2) Front squat @ 23×1 tempo: 5×4 heavy across (65-70%)
3a) Single leg KB RDL + weighted knee raise: 4×8 ea side
3b) Lateral goblet lunge squat: 4×8 (4 ea direction)
4) Weighted GHD back extension: 4×8 heavy

Day 3:
1a) DB bench press: 5×12-14
1b) DB pec fly: 5×15
2a) Banded face pulls: 4×15-20
2b) Band pull-aparts (overhand): 4×15-20
2c) Banded tricep press-downs: 4×15-20
3a) DB step-ups: 3×16 (8 ea leg)
3b) DB lunges: 3×16 (8 ea leg)
NOTE: Minimize time between 3a and 3b then rest as needed between sets
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, 1+3: 5 sets heavy across
2) BTN snatch-grip push press with 3s overhead hold each rep: 5×4 heavy across
3) Back squat: 5×2.2 @ 75-80%
4) Weighted GHD back extension: 3×10 heavy

Day 2:
1) Clean + low hang clean + jerk, 1+2+2: 5 sets heavy across
2) RDL (clean grip): 5×10
3) Front squat @ 23×1 tempo: 5×4 heavy across (65-70%)
4) Weighted GHD back extension: 4×8 heavy

Day 3:
1a) DB bench press: 5×12-14
1b) DB pec fly: 5×15
2a) Banded face pulls: 4×15-20
2b) Band pull-aparts (overhand): 4×15-20
2c) Banded tricep press-downs: 4×15-20
3a) DB step-ups: 3×16 (8 ea leg)
3b) DB lunges: 3×16 (8 ea leg)
NOTE: Minimize time between 3a and 3b then rest as needed between sets
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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