Lifting Programs: Week of 5.22.17

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Week of 5.22.17

POWERLIFTING
Day 1:
1) Back squat: 5×2 heavier than last week
2) Strict press: 4×2 @ 90% of last week
3) Push press: Build to heavy set of 3 for the day
4a) Box squat: 4×6 light and explosive
4b) Box jumps: 4×5 for height

Day 2:
1) Deadlift: 5×2 heavier than last week
2) Front squat @ 23×1 tempo: 4×2 @ 90% of last week
3a) Jumping in-place lunges (unweighted): 4×16 (8 ea leg)
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) Close-grip bench press (barbell): 5×10-12 moderately heavy
1b) DB pull-overs: 5×8-10 heavier than last week
2a) Supinated single arm DB row: 4×10 ea arm
2b) Seated single arm Arnold press (seated on ground, legs extended): 4×6-8 ea arm heavier than last week
2c) Banded tricep press-downs: 4×20
3a) Barbell back squats: 3×10 (moderate weight)
3b) Barbell jumping back squats: 3×5 for height
NOTE: Minimize time between 3a and 3b then rest as needed between sets
4) 4 sets with minimal rest of:
20 weighted crunches
20 weighted Russian twists
20 leg raises (lying on back)
5) Stretch

WEIGHTLIFTING
Day 1:
1) 3-stop snatch deadlift (2s pause just off floor, below knee, above knee) + snatch from 1″ off floor: 5 sets building to heavy for the day
2) Snatch balance + OH squat with 3s pause in bottom, 1+1: 5 sets heavier than last week
3) Back squat: 5×2 heavier than last week
4) Weighted GHD back extension: 3×10 heavy

Day 2:
1) Clean from 1″ off floor + front squat: 5 sets building to heavy
2) Front squat + jerk, 1+1: 5 sets @ 95% of 1RM clean and jerk
3) Front squat @ 23×1 tempo: 4×2 @ 90% of last week
4) Weighted GHD back extension: 4×8 heavy

Day 3:
1a) Close-grip bench press (barbell): 5×10-12 moderately heavy
1b) DB pull-overs: 5×8-10 heavier than last week
2a) Supinated single arm DB row: 4×10 ea arm
2b) Seated single arm Arnold press (seated on ground, legs extended): 4×6-8 ea arm heavier than last week
2c) Banded tricep press-downs: 4×20
3a) Barbell back squats: 3×10 (moderate weight)
3b) Barbell jumping back squats: 3×5 for height
NOTE: Minimize time between 3a and 3b then rest as needed between sets
4) 4 sets with minimal rest of:
20 weighted crunches
20 weighted Russian twists
20 leg raises (lying on back)
5) Stretch

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