Lifting Programs: Week of 6.19.17

 In Weekly Lifting Program

Week of 6.19.17

POWERLIFTING
Day 1:
1) Back squat: Build to 10RM (start around 60% for week 1)
2) Close-grip bench press: Build to 10RM (start around 60% for week 1)
3a) Strict press: 6×3 @ 60% of 1RM for speed
3b) Band pull-apart (overhand grip): 6×12-15
4) Stretch

Day 2:
1) Deadlift: Build to 10RM (start around 60% for week 1)
2) Box squat: 8×3 for speed (60-65%)
3a) DB step-ups: 4×8 ea leg heavier than last week
3b) Barbell bent-over row: 4×10-12 heaviest possible across
4) Weighted GHD back extension: 4×8 heavy

Day 3:
1a) Single arm DB strict press: 5×8-10 ea arm heavier than last week
1b) Strict pull-ups (banded OR weighted if necessary): 5×7-9
2a) Standing barbell bicep curl (empty bar): 4×15-20
2b) DB skull crusher (light): 4×15-20
2c) Standing barbell Bradford press (empty bar): 4×10-15
3) Barbell RDL: 3×10 moderately heavy/perfect
4) 3 sets of:
:30 weighted GHD sit-up hold (parallel)
20-25 GHD sit-ups
5) Stretch

WEIGHTLIFTING
Day 1:
1) High hang snatch high pull + high hang snatch, 7+1: 4 sets building
2) Snatch deadlift from deficit (scale to floor if mobility limits position): 5×4 heavy across (85+% of 1RM)
3) Back squat: Build to 10RM (start around 60% for week 1)
4) Weighted GHD back extension: 3×10 heavy

Day 2:
1) Clean pull + low hang clean + clean, 1+2+1: 5 sets building
2) Front squat + Jerk, 4+3: 5 sets same weight as last week across
3a) DB step-ups: 4×8 ea leg heavier than last week
3b) Barbell bent-over row: 4×10-12 heaviest possible across
4) GHD back extensions: 4×8 heavy across

Day 3:
1a) Single arm DB strict press: 5×8-10 ea arm heavier than last week
1b) Strict pull-ups (banded OR weighted if necessary): 5×7-9
2a) Standing barbell bicep curl (empty bar): 4×15-20
2b) DB skull crusher (light): 4×15-20
2c) Standing barbell Bradford press (empty bar): 4×10-15
3) Barbell RDL: 3×10 moderately heavy/perfect
4) 3 sets of:
:30 weighted GHD sit-up hold (parallel)
20-25 GHD sit-ups
5) Stretch

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