Lifting Programs: Week of 9.25.17

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Week of 9.25.17

POWERLIFTING
Day 1:
1) Deadlift: Build to heavy set of 3 for the day
2) Strict press @ 31×1 tempo: 5×2 heavier than last week
3a) RDL: 4×8 heavier than last week
3b) Seated good-mornings: 4×12 empty barbell
4) Stretch

Day 2:
1) Back squat: Build to heavy set of 3 for the day
2) Bench press: Build to heavy set of 3 for the day
3) Front squat: 4×5 same weight as last week
4) Weighted GHD back extensions: 3×10

Day 3:
1a) DB floor press: 5×8-10 heavier than last week
1b) DB curl + press: 5×8 moderately heavy
1c) Band pull-aparts: 5×12-15
2a) DB JM press on bench: 4×10-12 heavier than last week
2b) DB reverse fly: 4×10-12 moderate
3) Back-racked lunges: 3×6 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: 6×2 building to heavy double for the day
2) 3-stop snatch deadlift (below knee, above knee, mid-thigh) + snatch RDL, 1+6: 5 sets @ Part 1 weight or heavier
3) Back squat: Build to heavy set of 3 for the day
4) Weighted GHD back extension: 3×10 heavy

Day 2:
1) Clean + front squat + jerk: 5 sets building to heavy
2) Clean + jerk: 4×2 @ 85-90% of Part 1 heavy
3) Front squat: 4×5 same weight as last week
4) GHD back extensions: 4×8 heavy across

Day 3:
1a) DB floor press: 5×8-10 heavier than last week
1b) DB curl + press: 5×8 moderately heavy
1c) Band pull-aparts: 5×12-15
2a) DB JM press on bench: 4×10-12 heavier than last week
2b) DB reverse fly: 4×10-12 moderate
3) Back-racked lunges: 3×6 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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