Lifting Programs: Week of 8.28.17

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Week of 8.28.17

POWERLIFTING
Day 1:
1) Deadlift: Build to heavy set of 5 for the day
2) Front squat: Build to heavy set of 1 for the day with perfect position
3a) Front squat: 3×1 @ 90% of Part 2
3b) Strict pull-ups: 3×6-8 weighted (OR unweighted/minimal assistance)
4a) Seated good-mornings: 3×10 light
4b) Box squat: 3×6 moderate for speed

Day 2:
1) Back squat: Build to heavy set of 5 for the day
2) Bench press: Build to heavy set of 5 for the day
3) Strict press: Build to heavy set of 1 for the day
4a) Strict press: 3×1 @ 90% of Part 3
4b) Push-ups or dips: 3×10-15
5) Weighted GHD back extensions: 3×10

Day 3:
1a) Seated strict press: 5×3 heavier than last week
1b) DB front raise: 5×12 moderate
1c) DB lateral raise: 5×12 moderate
2a) DB hammer curl: 4×12
2b) DB skull crusher: 4×12
3) Back-racked lunges: 3×8 ea leg heavier than last week
4) 3 sets of:
10 Side plank dip-ups right side
10 Powell raises from side plank right arm
10 Side plank dip-ups left side
10 Powell raises from side plank left arm
5) Stretch

WEIGHTLIFTING
Day 1:
1) Low hang snatch + snatch balance: Build to heavy for the day
2a) Low hang snatch + snatch balance: 3×1 @ 90% of Part 1
2b) Snatch grip push press: 3×2-4 @ same weight as 2a
3) Back squat: Build to heavy set of 5 for the day
4) Weighted GHD back extension: 3×10 heavy

Day 2:
1) Clean pull + hang clean + jerk: Build to heavy for the day
2) Clean pull + hang clean + jerk, 1+1+2: 3 sets @ 90% of Part 1 (note that this is different than Part 1 complex)
3) Front squat: Build to heavy set of 1 for the day with perfect position
4a) Front squat: 3×1 @ 90% of Part 2
4b) Strict pull-ups: 3×6-8 weighted (OR unweighted/minimal assistance)
5) GHD back extensions: 4×8 heavy across

Day 3:
1a) Seated strict press: 5×3 heavier than last week
1b) DB front raise: 5×12 moderate
1c) DB lateral raise: 5×12 moderate
2a) DB hammer curl: 4×12
2b) DB skull crusher: 4×12
3) Back-racked lunges: 3×8 ea leg heavier than last week
4) 3 sets of:
10 Side plank dip-ups right side
10 Powell raises from side plank right arm
10 Side plank dip-ups left side
10 Powell raises from side plank left arm
5) Stretch

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