Lifting Programs: Week of 7.10.17

 In Weekly Lifting Program

Week of 7.10.17

POWERLIFTING
Day 1:
1) Back squat: 5×8 @ 80-90% of 10RM
2) Close-grip bench press: 5×8 @ 80-90% of 10RM
3a) Box squat: 4×4 @ 85-90% of Back squat weight from today
3b) DB skull crushers (on floor or bench): 4×12-15
3c) 3D band pull-aparts (light): 4×20
NOTE: The 3d pull-apart is a single, light band under each foot and in each hand; front raise holding band, then pull band apart until it hits the chest.
4) Stretch

Day 2:
1) Deadlift: 5×8 @ 80-90% of 10RM
2) Front squat: 4×6 moderately heavy (focus on quality of movement)
3a) DB floor press: 4×8-10 moderately heavy (leave some weight in the tank)
3b) Barbell bent-over row (supinated): 4×10 same weight as last week
4) Weighted GHD back extension: 4×8 heavy

Day 3:
1a) Wide-grip bench press: 5×5 moderate
1b) Strict pull-ups (banded OR weighted if necessary): 5×10-12
2a) Single arm DB row: 4×12 ea arm heavy
2b) DB front raise: 4×12 heavy
2c) Light reverse fly: 4×12
3) Deadlift from plates (8” off floor): 3×6 moderately heavy
4) 3 sets of:
:30 weighted GHD sit-up hold (parallel)
20-25 GHD sit-ups
5) Stretch

WEIGHTLIFTING
Day 1:
1) Muscle snatch + 3-position OH squat + OH squat: 5 sets building
2) Snatch pull + power snatch + snatch balance, 1+2+1: 5 sets heavy across
3) Back squat: 5×8 @ 80-90% of 10RM
4) Weighted GHD back extension: 3×10 heavy

Day 2:
1) Clean pull + hang clean + clean, 1+2+1: 5 sets building
2) Push press + jerk, 3+3: 5 sets heavier than last week across
3) Front squat: 4×6 moderately heavy (focus on quality of movement)
4) GHD back extensions: 4×8 heavy across

Day 3:
1a) Wide-grip bench press: 5×5 moderate
1b) Strict pull-ups (banded OR weighted if necessary): 5×10-12
2a) Single arm DB row: 4×12 ea arm heavy
2b) DB front raise: 4×12 heavy
2c) Light reverse fly: 4×12
3) Deadlift from plates (8” off floor): 3×6 moderately heavy
4) 3 sets of:
:30 weighted GHD sit-up hold (parallel)
20-25 GHD sit-ups
5) Stretch

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