Lifting Programs: Week of 5.15.17

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Week of 5.15.17

POWERLIFTING
Day 1:
1) Back squat: 5×3 heavier than last week
2) Strict press: 5×1 heavier than last week
3) Push press: Build to heavy set of 4 for the day
4a) Box squat: 4×6 light and explosive
4b) DB power row: 4×8 ea arm heavy

Day 2:
1) Deadlift: 5×3 heavier than last week
2) Front squat @ 23×1 tempo: Build to heavy set of 3
3a) Front-racked lunges: 4×6 (3 ea leg) heavier than last week
3b) Elevated single-leg bridge (foot on bench/box): 4×24 (12 ea leg)
4) Weighted GHD back extension: 4×8 heavy

Day 3:
1a) DB floor press: 5×8-10 heavier than last week
1b) DB pull-overs: 5×8-10 heavy
2a) DB bicep curl + hammer curl, 4+8: 4 sets
2b) Seated single arm Arnold press (seated on ground, legs extended): 4×8-10 ea arm heavy
2c) Banded face pulls: 4×15-20
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 crunches
:30 side plank dip ups right side
:30 side plank dip ups left side
1:00 flutter kicks
5) Stretch

WEIGHTLIFTING
Day 1:
1) Snatch pull with 3s pause at the knee + snatch from 1″” off floor: 5 sets building to heavy for the day
2) Snatch balance + OH squat, 1+2: 5 sets heavier than last week
3) Back squat: 5×3 heavier than last week
4) Weighted GHD back extension: 3×10 heavy

Day 2:
1) Clean pull + clean: 5 sets building
2) Front squat + jerk, 1+2: 5 sets @ 90% of 1RM clean and jerk
3) Front squat @ 23×1 tempo: Build to heavy set of 3 for the day
4) Weighted GHD back extension: 4×8 heavy

Day 3:
1a) DB floor press: 5×8-10 heavier than last week
1b) DB pull-overs: 5×8-10 heavy
2a) DB bicep curl + hammer curl, 4+8: 4 sets
2b) Seated single arm Arnold press (seated on ground, legs extended): 4×8-10 ea arm heavy
2c) Banded face pulls: 4×15-20
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 crunches
:30 side plank dip ups right side
:30 side plank dip ups left side
1:00 flutter kicks
5) Stretch

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