Lifting Programs: Week of 6.12.17

 In Weekly Lifting Program

Week of 6.12.17

POWERLIFTING
Day 1:
1) Back squat: 4×8 moderate/fast
2) Close-grip bench press: 4×8 moderate/fast
3a) Strict press: 4×5 moderate
3b) DB reverse fly: 4×10-12 moderate
4) Stretch

Day 2:
1) Deadlift: 4×8 moderate/fast
2) Box squat: 8×3 for speed (60-65%)
3a) DB step-ups: 4×8 ea leg moderately heavy
3b) Single arm DB/KB row: 4×8-10 heaviest possible
4) Weighted GHD back extension: 4×8 heavy

Day 3:
1a) Single arm DB strict press: 5×8 ea arm
1b) Strict pull-ups (banded if necessary): 5×6-8
2a) Standing DB hammer curl: 4×10-12
2b) Standing barbell tricep extension (empty bar): 4×15-20
2c) Standing barbell Bradford press (empty bar): 4×10-15
3) Barbell back squat: 3×10 @ 55-60% of new 1RM
4) 3 sets of:
:30 weighted GHD sit-up hold (parallel)
20-25 GHD sit-ups
5) Stretch

WEIGHTLIFTING
Day 1:
1) Muscle snatch + OH squat, 3+3: 4 sets building
2) Snatch pull + low hang snatch, 4+1: 5 sets heavy across
3) Back squat: 4×8 moderate/fast
4) Weighted GHD back extension: 3×10 heavy

Day 2:
1) 3-position clean (above knee, below knee, floor): 5 sets building
2) Front squat + Jerk, 3+3: 5 sets heavy across
3a) DB step-ups: 4×8 ea leg moderately heavy
3b) Single arm DB/KB row: 4×8-10 heaviest possible
4) GHD back extensions: 4×8 heavy across

Day 3:
1a) Single arm DB strict press: 5×8 ea arm
1b) Strict pull-ups (banded if necessary): 5×6-8
2a) Standing DB hammer curl: 4×10-12
2b) Standing barbell tricep extension (empty bar): 4×15-20
2c) Standing barbell Bradford press (empty bar): 4×10-15
3) Barbell back squat: 3×10 @ 55-60% of new 1RM
4) 3 sets of:
:30 weighted GHD sit-up hold (parallel)
20-25 GHD sit-ups
5) Stretch

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