Lifting Programs: Week of 9.11.17

 In Weekly Lifting Program

Week of 9.11.17

POWERLIFTING
Day 1:
1) Deadlift: 5×3 heavy across (aim for same weight as 5RM)
2) Strict press: 5×2 heavy across
3a) Russian KB swing: 4×12-15 heavy
3b) RDL: 4×8-10 moderately heavy
4) Seated good-mornings: 3×10 light

Day 2:
1) Back squat: 5×3 heavy across (aim for same weight as 5RM)
2) Bench press: 5×3 heavy across (aim for same weight as 5RM)
3a) Front squat: 3×6 moderately heavy
3b) Single arm DB row: 3×10 ea arm heavy
4) Weighted GHD back extensions: 3×10

Day 3:
1a) DB floor press: 5×8-10 moderately heavy
1b) DB front raise: 5×10
1c) Standing DB see-saw press: 5×14-16
NOTE: Go immediately from 1b to 1c with the same weight.
2a) Incline bench DB bicep curl: 4×12
2b) Incline bench DB skull crusher: 4×12
3) Back-racked lunges: 3×8 ea leg heavier than week
4) 3 sets of:
10 V-ups
10 Tuck-ups
10 Hollow rocks
:15 Hollow hold
5) Stretch

WEIGHTLIFTING
Day 1:
1) Snatch + OH squat, 2+2: 6 sets building
2) 3-stop snatch deadlift (below knee, above knee, mid-thigh) + hang snatch pull, 1+3: 5 sets @ Part 1 weight or heavier
3) Back squat: 5×3 heavy across (aim for same weight as 5RM)
4) Weighted GHD back extension: 3×10 heavy

Day 2:
1) Clean + jerk, 1+2: 5 sets building to heavy
2) Clean + FS + jerk, 1+3+1: 3 sets @ 95-100% of Part 1 heavy
3a) Front squat: 4×6 moderately heavy
3b) Single arm DB row: 4×10 ea arm heavy
4) GHD back extensions: 4×8 heavy across

Day 3:
1a) DB floor press: 5×8-10 moderately heavy
1b) DB front raise: 5×10
1c) Standing DB see-saw press: 5×14-16
NOTE: Go immediately from 1b to 1c with the same weight.
2a) Incline bench DB bicep curl: 4×12
2b) Incline bench DB skull crusher: 4×12
3) Back-racked lunges: 3×8 ea leg heavier than week
4) 3 sets of:
10 V-ups
10 Tuck-ups
10 Hollow rocks
:15 Hollow hold
5) Stretch

0

Start typing and press Enter to search