Lifting Programs: Week of 7.3.17

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Week of 7.3.17

POWERLIFTING
Day 1:
1) Back squat: Build to 10RM (add 5-15# from last week; last week of this)
2) Close-grip bench press: Build to 10RM (add 5-15# from last week; last week of this)
3a) Push press: 6×3 @ 95-100% of 1RM strict press
3b) Straight arm band press-downs: 6×12
4) Stretch

Day 2:
1) Deadlift: Build to 10RM (add 5-15# from last week; last week of this)
2) Good-morning: 6×5-7 @ 50-60% of Part 1
3a) DB reverse lunges: 4×10 ea leg same weight as last week
3b) Barbell bent-over row (supinated): 4×8 heavier than last week
4) Weighted GHD back extension: 4×8 heavy

Day 3:
1a) Seated BTN barbell strict press: 5×6-8 same weight as last week
1b) Strict pull-ups (banded OR weighted if necessary): 5×9-11
2a) Cross-body single arm hammer curl: 4×10-12 ea arm
2b) Banded tricep press-down: 4×15-20
2c) Light reverse fly: 4×15-20
3) Barbell RDL: 3×10 heavier than last week
4) 3 sets of:
:30 weighted GHD sit-up hold (parallel)
20-25 GHD sit-ups
5) Stretch

WEIGHTLIFTING
Day 1:
1) Halting snatch pull (3s pause at knee) + explosive shrug from hip crease, 2+8: 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; last week of this)
4) Weighted GHD back extension: 3×10 heavy

Day 2:
1) 3-position clean (floor, low hang, hang) + front squat, 1+2: 5 sets building
2) Push press + jerk, 4+2: 5 sets heavy across
3a) DB reverse lunges: 4×10 ea leg same weight as last week
3b) Barbell bent-over row (supinated): 4×8 heavier than last week
4) GHD back extensions: 4×8 heavy across

Day 3:
1a) Seated BTN barbell strict press: 5×6-8 same weight as last week
1b) Strict pull-ups (banded OR weighted if necessary): 5×9-11
2a) Cross-body single arm hammer curl: 4×10-12 ea arm
2b) Banded tricep press-down: 4×15-20
2c) Light reverse fly: 4×15-20
3) Barbell RDL: 3×10 heavier than last week
4) 3 sets of:
:30 weighted GHD sit-up hold (parallel)
20-25 GHD sit-ups
5) Stretch

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