Lifting Programs: Week of 9.18.17

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Week of 9.18.17

POWERLIFTING
Day 1:
1) Deadlift: 5×3 heavier than last week across
2) Strict press @ 31×1 tempo: 5×3 @ 80-85% of last week’s weight
3a) RDL: 4×8-10 moderately heavy
3b) Russian KB swing: 4×12-15 heavy
4) Seated good-mornings: 3×10 light

Day 2:
1) Back squat: 5×3 heavier than last week across
2) Bench press: 5×3 heavier than last week across
3a) Front squat: 3×5 heavier than last week
3b) Single arm DB row: 3×10-12 ea arm heavier than last week
4) Weighted GHD back extensions: 3×10

Day 3:
1a) DB floor press: 5×10-12 same weight as last week
1b) DB hammer curl: 5×12
1c) Standing DB press: 5×8-12 same weight as 1b
2a) DB JM press on bench: 5×10 heavy
2b) DB reverse fly: 5×10-12 moderate
3) Back-racked lunges: 3×7 ea leg heavier than last week
4) 3 sets of:
10 V-ups
10 Tuck-ups
10 Hollow rocks
:15 Hollow hold
5) Stretch

WEIGHTLIFTING
Day 1:
1) Snatch + low hang snatch + OH squat: 6 sets building
2) 3-stop snatch deadlift (below knee, above knee, mid-thigh) + snatch RDL, 2+4: 5 sets @ Part 1 weight or heavier
3) Back squat: 5×3 heavier than last week across
4) Weighted GHD back extension: 3×10 heavy

Day 2:
1) Clean + hang clean + jerk: 5 sets building to heavy
2) Clean + FS + jerk, 1+4+1: 3 sets @ 90-95% of Part 1 heavy
3a) Front squat: 4×5 heavier than last week
3b) Single arm DB row: 4×10-12 ea arm heavier than last week
4) GHD back extensions: 4×8 heavy across

Day 3:
1a) DB floor press: 5×10-12 same weight as last week
1b) DB hammer curl: 5×12
1c) Standing DB press: 5×8-12 same weight as 1b
2a) DB JM press on bench: 5×10 heavy
2b) DB reverse fly: 5×10-12 moderate
3) Back-racked lunges: 3×7 ea leg heavier than last week
4) 3 sets of:
10 V-ups
10 Tuck-ups
10 Hollow rocks
:15 Hollow hold
5) Stretch

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