Lifting Programs: Week of 10.31.16

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Week of 10.31.16

POWERLIFTING
Day 1:
1) Deadlift: 5×6 heavier than last week
2) Banded box squat (above parallel): 8×3 @ 50-60% of 1RM back squat + bands
3a) Weighted back extensions: 3×10
3b) Single leg KB RDL from deficit (standing on box or 45# plates with KB in opposite hand): 3×10 ea leg
4) Hamstring/lower back mobility

Day 2:
1) Close-grip bench press: 5×3 heavier than last week across
2a) DB floor press: 4×10-12 heavy across
2b) Standing DB/plate fly: 4×15-20
3) Back squat: 5×1 @ 90+%
4a) Push-ups: 4x Max reps
4b) Band tricep press-downs: 4×15-20

Day 3:
1) Behind-the-neck wide-grip strict press: 5×6-8 moderate and perfect
2) Front squat: 5×5 @ 75-80%
3) Stripper squats: 4×8 moderate/perfect
4) Weighted back extensions: 4×8 heavy across

WEIGHTLIFTING
Day 1:
1) Muscle snatch into squat + 3-pos OH squat, 2+1: 4 sets heavier than last week
2) Power snatch + low hang snatch + snatch: 5 sets heavy across
3) 4-stop halting snatch-grip DL (2s pause off floor, below knees, above knees, mid thigh): 4 sets heavier than Part 2
4) Back squat: 5×1 @ 90+%

Day 2:
1) Clean without moving the feet + low hang clean + front squat: Build to heavy for the day
2) Clean without moving the feet + low hang clean + front squat: 2 sets @ 90% of Part 1
3) Jerk: 5×3 @ 90-95% of Part 1 weight
4) Front squat: 5×5 @ 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, 3+3: 5 sets heavier than last week
3) Clean pull from deficit: 4×3 @ 90-95% of 1RM C&J
4) Weighted back extensions: 4×8 heavy across

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