Lifting Programs: Week of 5.1.17

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Week of 5.1.17

POWERLIFTING
Day 1:
1) Back squat: 5×3.2 @ 75-80%
2) Strict press: 5×2.1 @ last week’s weight
3) Push press: 3×7 heavy across
4a) Banded good-morning (empty bar): 4×10
4b) DB front raises (all the way overhead; neutral grip palms facing each other): 4×10-12 controlled

Day 2:
1) Deadlift: 5×3.2 @ 75-80%
2) Front squat @ 23×1 tempo: 5×2 heavier than last week
3a) Front-racked lunges: 4×10 (5 ea leg) heavier than last week
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: 5×5-7 heavier than last week
1b) DB skull crushers (lying down on bench): 5×12-15
2) Russian arm complex with barbell — 4 sets:
10 upright rows
10 standing tricep extensions
10 bicep curls
10 forearm curls
3a) Barbell back squats: 3×15 (light/moderate for speed)
3b) Back-racked lunges: 3×10 (5 ea leg)
NOTE: Minimize time between 3a and 3b then rest as needed between sets
4) 3 sets of:
1:00 hollow hold
1:00 bicycle crunches
1:00 Russian twists (unweighted)
5) Stretch

WEIGHTLIFTING
Day 1:
1) Snatch + low hang snatch, 2+1: 5 sets heavy across
2) BTN snatch-grip push press + snatch balance + OH squat: 5×2 heavier than last week
3) Back squat: 5×3.2 @ 75-80%
4) Weighted GHD back extension: 3×10 heavy

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

Day 3:
1a) Seated BTN barbell strict press: 5×5-7 heavier than last week
1b) DB skull crushers (lying down on bench): 5×12-15
2) Russian arm complex with barbell — 4 sets:
10 upright rows
10 standing tricep extensions
10 bicep curls
10 forearm curls
3a) Barbell back squats: 3×15 (light/moderate for speed)
3b) Back-racked lunges: 3×10 (5 ea leg)
NOTE: Minimize time between 3a and 3b then rest as needed between sets
4) 3 sets of:
1:00 hollow hold
1:00 bicycle crunches
1:00 Russian twists (unweighted)
5) Stretch

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