Lifting Programs: Week of 11.28.16

 In Weekly Lifting Program

Week of 11.28.16

POWERLIFTING
Day 1:
1) Deadlift first pulls (to knee, hold for 3 seconds, return to ground): 5×4 same weight as last week
2) Deadlift from blocks (barbell elevated to just above knees): 5×5 heavier than Part 1
3) Close-grip bench press: 5×5 heavier than last week (>70%) with perfect elbow position
4) Weighted GHD back extension: 3×10

Day 2:
1) Pause back squat with 3s hold in bottom + back squat, 3+1: 5 sets heavier than last week
2) Box squat: 6×4 @ 60+% of Part 1 for speed and position (can increase weight as long as it stays fast)
3a) Seated box jump: 4×5
3b) RDL @ 3131 tempo (3 second lower, 3 second stand): 4×5 heavy across
4) Banded GHD back extension with 20-30s hold on last rep per set: 4×8

Day 3:
1a) Seated Arnold press: 4×8
1b) DB upright row: 4×10
1c) DB front raise: 4×10
2a) DB hammer curl: 4×12
2b) Push-ups: 4x Max without failure
3a) Banded hamstring curl (lying face down): 4×12-15
3b) DB calf raise (stand on edge of 45# plate with DB or KB in each hand for weight): 4×12-15 heavy
3c) Tricep kickback: 4×12 ea arm
4a) DB reverse fly: 4×12-15 light
4b) DB/plate V-fly: 4×10 ea arm light
5) Stretch

WEIGHTLIFTING
Day 1:
1) High hang snatch + hang snatch + low hang snatch, 2+1+1: 5 sets heavy across
2) Halting snatch pull (5s pause below knees): 5×2 heavier than Part 1
3) Snatch balance + OH squat with 3s pause in bottom, 2+1: 4 sets heavy across
4) Weighted GHD back extension: 3×10

Day 2:
1) Clean without moving the feet + low hang clean + clean + front squat: 5 sets heavy across
2) Jerk from racks with 3s pause in catch position: 5×4 heavy across
3) Pause back squat with 3s hold in bottom + back squat, 3+1: 5 sets heavier than last week
4) Banded GHD back extension with 20-30s hold on last rep per set: 4×8

Day 3:
1a) Seated Arnold press: 4×8
1b) DB upright row: 4×10
1c) DB front raise: 4×10
2a) DB hammer curl: 4×12
2b) Push-ups: 4x Max without failure
3) Front squat: 5×5 heavier than last week
4a) DB reverse fly: 4×12-15 light
4b) DB/plate V-fly: 4×10 ea arm light
5) Stretch

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