Lifting Programs: Week of 10.3.16

 In Weekly Lifting Program

Week of 10.3.16

POWERLIFTING
Day 1:
1) Deadlift: 7×3 heavier than last week
2) Banded box squat (box height same as last week, below parallel): 6×3 moderate and fast (60-65% of 1RM back squat; HEAVIER BAND than last week)
3a) Weighted back extensions: 3×10
3b) Glute-ham raises: 3×5-7 unweighted or 3×3-5 weighted
4) Hamstring/lower back mobility

Day 2:
1) Close-grip bench press: 5×6 heavier than last week across
2a) DB skull-crusher: 4×12
2b) DB pec fly: 4×12
3) Back squat: 5-3-3-1-1 increasing weight each set heavier than last week
4a) DB reverse fly: 4×12
4b) Plate front raise (overhead): 4×8-10

Day 3:
1a) Neutral grip DB bench press (palms facing each other): 4×12 heaviest possible across
1b) DB single arm row: 4×12 ea arm heaviest possible across
2) Front squat @ 40×1 tempo + front squat (no tempo), 2+2: 5 sets heavy across
3) Single leg KB RDL (standing on 2×45# plates under one foot with KB in OPPOSITE HAND; lower KB to ground with flat back under tension each rep): 5×8 ea leg
4) Weighted back extensions: 4×8 heavy across

WEIGHTLIFTING
Day 1:
1) Hang power snatch + OH squat, 3+3: 5 sets heavy across
2) 4-stop snatch deadlift (2s pause just off floor, below knees, above knees, below hip crease) + snatch pull, 2+1: 4 sets heavier than Part 1
3) Back squat: 5-3-3-1-1 increasing weight each set heavier than last week
4a) SA DB strict press: 4×6 ea arm
4b) SA DB OH squat: 4×6-8 ea arm (go immediately from press to overhead squat, then switch arms)

Day 2:
1) Clean deadlift + clean (maintain tension through all lifts), 2+2: Build to heavy for the day
2) Clean deadlift + clean (maintain tension through all lifts), 2+2: 2 sets @ 90% of Part 1
3) Push press + jerk, 3+3: 5 sets heavy across
4) Front squat @ 40×1 tempo + front squat (no tempo), 2+2: 5 sets heavy across

Day 3:
1) Overhead squat @ 66×6 tempo: 6×1 heavy across
2) Snatch deadlift from deficit + snatch pull from deficit, 3+1: 4 sets heavier than Day 1 snatch weight
3) Clean-grip RDL: 4×4 heavy across
4) Weighted back extensions: 4×8 heavy across

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