Lifting Programs: Week of 6.26.17

 In Weekly Lifting Program

Week of 6.26.17

POWERLIFTING
Day 1:
1) Back squat: Build to 10RM (add 5-15# from last week)
2) Close-grip bench press: Build to 10RM (add 5-15# from last week)
3a) Strict press: 6×3 @ 65% of 1RM for speed
3b) Underhand band single-arm rows (palms facing up, band attached to beam at chest level; pull band to chest): 6×10-12 ea arm
4) Stretch

Day 2:
1) Deadlift: Build to 10RM (add 5-15# from last week)
2) Good-morning: 6×6-8 @ 50-60% of Part 1
3a) DB reverse lunges: 4×8 ea leg heavy
3b) Barbell bent-over row: 4×8-10 heavier than last week
4) Weighted GHD back extension: 4×8 heavy

Day 3:
1a) Seated BTN barbell strict press: 5×5-7 moderate and perfect
1b) Strict pull-ups (banded OR weighted if necessary): 5×8-10
2a) Banded bicep curl (band under foot or on beam): 4×12-15 ea arm
2b) Banded tricep press-down: 4×15-20
2c) Standing barbell Bradford press (empty bar): 4×10-15
3) Barbell RDL: 3×12 same weight as last week
4) 3 sets of:
:30 weighted GHD sit-up hold (parallel)
20-25 GHD sit-ups
5) Stretch

WEIGHTLIFTING
Day 1:
1) Snatch pull + hang snatch, 3+3: 5 sets heavy across
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 (add 5-15# from last week)
4) Weighted GHD back extension: 3×10 heavy

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

Day 3:
1a) Seated BTN barbell strict press: 5×5-7 moderate and perfect
1b) Strict pull-ups (banded OR weighted if necessary): 5×8-10
2a) Banded bicep curl (band under foot or on beam): 4×12-15 ea arm
2b) Banded tricep press-down: 4×15-20
2c) Standing barbell Bradford press (empty bar): 4×10-15
3) Barbell RDL: 3×12 same weight as last week
4) 3 sets of:
:30 weighted GHD sit-up hold (parallel)
20-25 GHD sit-ups
5) Stretch

0

Start typing and press Enter to search