Lifting Programs: Week of 5.29.17

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Week of 5.29.17

POWERLIFTING
Day 1:
1) Back squat: 4×3 building from 60-75% (perfect reps)
2) Strict press: 3×3 building from 65-80%
3) Push press: 4×2 @ 80% of last week’s heavy 3 (perfect position)
4a) Banded box squat: 4×6 with empty barbell for position/speed
4b) Box jumps: 4×5 for height

Day 2:
1) Deadlift: 4×3 building from 60-75% (perfect reps)
2) Front squat: 4×3 building from 60-75% (perfect reps)
3a) Reverse lunges with front foot elevated on small box: 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): 5×8-10 heavier than last week
1b) DB pull-overs: 5×6-8 heavier than last week
2a) Supinated single arm DB row: 4×10 ea arm
2b) Seated DB curl: 4×10
2c) DB skull crushers: 4×10-12
3a) Barbell back squats: 3×5
3b) Barbell jumping back squats: 3×5 for height
NOTE: Minimize time between 3a and 3b then rest as needed between sets
4) Tabata (8 sets of 20s on/10s off): Sit-ups
5) Stretch

WEIGHTLIFTING
Day 1:
1) Pause snatch (2s pause at knee): 5×2 @ 60-70% for position
2) OH squat with 3s pause: build to heavy for the day
3) Back squat: 4×3 building from 60-75% (perfect reps)
4) Weighted GHD back extension: 3×10 heavy

Day 2:
1) Pause clean (2s pause at knee) + front squat: 5 sets @ 60-70% for position
2) Front squat + jerk, 1+1: 5 sets @ 80% of 1RM clean and jerk
3) Front squat: 4×3 building from 60-75% (perfect reps)
4) Weighted GHD back extension: 4×8 heavy

Day 3:
1a) Close-grip bench press (barbell): 5×8-10 heavier than last week
1b) DB pull-overs: 5×6-8 heavier than last week
2a) Supinated single arm DB row: 4×10 ea arm
2b) Seated DB curl: 4×10
2c) DB skull crushers: 4×10-12
3a) Barbell back squats: 3×5
3b) Barbell jumping back squats: 3×5 for height
NOTE: Minimize time between 3a and 3b then rest as needed between sets
4) Tabata (8 sets of 20s on/10s off): Sit-ups
5) Stretch

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