Lifting Programs: Week of 6.5.17

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Week of 6.5.17

This is a testing week, good luck!

POWERLIFTING
Day 1:
1) Back squat: Build to heavy single for the day
2) Strict press: Build to heavy single for the day
3) Push press: Build to heavy single for the day
4) Stretch

Day 2:
1) Deadlift: Build to heavy single for the day
2) Front squat: Build to heavy single for the day
3) Back-racked lunges: 4×12 (6 ea leg) moderately heavy
4) Weighted GHD back extension: 4×8 heavy

Day 3:
1a) Close-grip bench press (barbell): 5×6-8 heavier than last week
1b) Strict pull-ups (banded if necessary): 5×5-7
2a) Lateral plate/DB raises: 4×10
2b) Standing DB strict press: 4×6-8 heavy (both arms simultaneously)
2c) DB tricep kickback: 4×10 ea arm
3) Barbell back squat: 3×10 @ 50% of 1RM from this week
4) Tabata (8 sets of 20s on/10s off): Hollow hold
5) Stretch

WEIGHTLIFTING
Day 1:
1) Back squat: Build to heavy single for the day
2) Push press: Build to heavy single for the day
3) Snatch pull + snatch pull from below knees, 1+2: 5 sets @ 90+% of current 1RM snatch
4) Weighted GHD back extension: 3×10 heavy

Day 2:
1) Snatch: Build to heavy single for the day
2) Clean and jerk: Build to heavy single for the day
3) Front squat: Build to heavy single for the day
4) GHD back extensions: 4×12 unweighted

Day 3:
1a) Close-grip bench press (barbell): 5×6-8 heavier than last week
1b) Strict pull-ups (banded if necessary): 5×5-7
2a) Lateral plate/DB raises: 4×10
2b) Standing DB strict press: 4×6-8 heavy (both arms simultaneously)
2c) DB tricep kickback: 4×10 ea arm
3) Barbell back squat: 3×10 @ 50% of 1RM from this week
4) Tabata (8 sets of 20s on/10s off): Hollow hold
5) Stretch

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