Lifting Programs: Week of 5.8.17

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Week of 5.8.17

POWERLIFTING
Day 1:
1) Back squat: 5×4 heavier than last week
2) Strict press: 5×2 heavier than last week
3) Push press: 3×8 heavy across
4a) Banded good-morning (empty bar): 4×10
4b) DB power row: 4×8 ea arm heavy

Day 2:
1) Deadlift: 5×4 heavier than last week
2) Front squat @ 23×1 tempo: 5×2 heavier than last week
3a) Front-racked lunges: 4×8 (4 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) DB floor press: 5×8-10 heavy across
1b) DB skull crushers (lying down on bench or floor): 5×12-15
2a) DB preacher curls off bench: 4×10 ea arm
2b) Seated single arm DB strict press (seated on ground, legs extended): 4×8-10 ea arm heavy
2c) Band pull-aparts (overhand): 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 front plank
1:00 Russian twists (unweighted)
1:00 flutter kicks
5) Stretch

WEIGHTLIFTING
Day 1:
1) Snatch + overhead squat, 2+1: 5 sets heavier than last week across
2) Snatch balance + OH squat, 1+3: 5 sets heavy across
3) Back squat: 5×4 heavier than last week
4) Weighted GHD back extension: 3×10 heavy

Day 2:
1) Clean + front squat: 5 sets building
2) Jerk: 5×3 @ 85%
3) Front squat @ 23×1 tempo: 5×2 heavier than last week
4) Weighted GHD back extension: 4×8 heavy

Day 3:
1a) DB floor press: 5×8-10 heavy across
1b) DB skull crushers (lying down on bench or floor): 5×12-15
2a) DB preacher curls off bench: 4×10 ea arm
2b) Seated single arm DB strict press (seated on ground, legs extended): 4×8-10 ea arm heavy
2c) Band pull-aparts (overhand): 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 front plank
1:00 Russian twists (unweighted)
1:00 flutter kicks
5) Stretch

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