Lifting Programs: Week of 11.7.16

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Week of 11.7.16

POWERLIFTING
Day 1:
1) Deadlift: 5×3 @ 65-70% of last week’s weight (make position perfect)
2a) RDL: 4×5 @ 80-85% of Part 1
2b) DB/KB lunges: 4×10 (5 ea leg) heavy
3) Weighted back extensions: 4×10
4) Hamstring/lower back mobility

Day 2:
1) Close-grip bench press: 4×2 @ 70-75% of last week’s weight
2) Strict press: Build to heavy single for the day
3) Back squat: 4×2 @ 70-75%
4a) Plate/DB external rotations: 3×10 ea arm
4b) Lateral plate raises (overhead): 3×10 ea arm

Day 3:
1) Behind-the-neck strict press (wide grip): Build to heavy but perfect set of 3 for the day
2) BTN strict press: 3×1 @ 95% of Part 1
3) Front squat @ 23×1 tempo: 4×3 @ 65-70%
4) Weighted back extensions: 4×8 heavy across

WEIGHTLIFTING
Day 1:
1) Muscle snatch + OH squat, 2+2: 4 sets building
2) Power snatch + snatch: 5 sets @ moderate weight (~70% weight/effort)
3) Halting snatch pull (3s pause above knees): 4×2 @ same weight as Part 2
4) Back squat: 4×2 @ 70-75%

Day 2:
1) Clean + jerk, 2+1: 5 sets @ moderate weight (~70% weight/effort)
2) Push press: Build to heavy set of 2 for the day
3) Front squat @ 23×1 tempo: 4×3 @ 65-70%
4a) Plate/DB external rotations: 3×10 ea arm
4b) Lateral plate raises (overhead): 3×10 ea arm

Day 3:
1) Push jerk + close-grip OHS (as low as possible with perfect back position), 3+3: 5 sets moderate (lighter than last 2 weeks; focus on position)
2) Power clean + push jerk, 2+1: 4 sets @ 65-70% of max C&J
3) Snatch-grip DL: 4×4 @ 100% of max snatch
4) Weighted back extensions: 4×8 heavy across

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