Lifting Programs: Week of 10.24.16

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Week of 10.24.16

POWERLIFTING
Day 1:
1) Deadlift: 4×6 same weight or heavier than last week
2) Banded back squat (NO pause): 8×3 heavier than last week
3a) Weighted back extensions: 3×10
3b) Glute-ham raises: 3×6-8 unweighted or 3×4-6 weighted
4) Hamstring/lower back mobility

Day 2:
1) Close-grip bench press: 5×2.2 heavier than last week across
2a) DB bench press: 4×12-15
2b) Barbell skull crushers: 4×12-15
3) Back squat: 2-2-1-1-1 increasing weight each set
4a) Plate front raise (overhead): 4×8-10
4b) Plate standing tricep extension: 4×15-20

Day 3:
1a) Alternating neutral grip DB standing strict press: 4×6 ea arm heavy
1b) Double DB bent-over row: 4×8-12 same weight as 1a
2) Front squat: 5×4 @ 75-80%
3) Stripper squats + jumping back squats, 6+4: 4 sets moderate/perfect
4) Weighted back extensions: 4×8 heavy across

WEIGHTLIFTING
Day 1:
1) Muscle snatch into squat: 4×3 slightly heavier than last week
2) Power snatch + OH squat + snatch: 5 sets heavy across
3) Snatch-pull from below knees: 4×4 heavier than Part 2
4) Back squat: 2-2-1-1-1 increasing weight each set

Day 2:
1) Clean without moving the feet + clean + jerk: Build to heavy for the day
2) Clean without moving the feet + clean + jerk: 2 sets @ 90% of Part 1
3) BTN Push press (jerk grip): 5×3 heavier than last week across
4) Front squat: 5×4 @ 75-80%

Day 3:
1) Push jerk + close-grip OHS (as low as possible with perfect back position), 4+2: 5 sets moderate
2) Snatch-grip DL + snatch-grip RDL, 4+4: 5 sets heavy
3) 3-stop clean pull (pause 2s just off floor, below knees, above knees, then finish pull from above knee): 4 sets heavy across (90+% of 1RM C&J)
4) Weighted back extensions: 4×8 heavy across

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