Lifting Programs: Week of 12.12.16

 In Weekly Lifting Program

Week of 12.12.16

POWERLIFTING
Day 1:
1) Deadlift first pulls (JUST OFF FLOOR, hold for 5 seconds, return to ground): 5×4 same weight as last week
2) Deadlift from blocks (barbell elevated to just BELOW knees): 5×5 heavier than Part 1
3) Close-grip bench press: 5×3 @ 85-90% of last week’s heavy 5
4) Weighted GHD back extension: 3×10

Day 2:
1) Pause back squat with 3s hold in bottom + back squat, 1+3: 5 sets heavier than last week
2) Box squat: 6×4 @ 60+% of Part 1 for speed and position (slightly lower box height than last week)
3a) Lateral box jump (must clear box): 4×4 ea direction
3b) Bulgarian split squat: 4×6 ea leg moderately heavy
4) Banded GHD back extension with 20-30s hold on last rep per set: 4×8

Day 3:
1a) DB incline bench press (stack plates under one end of bench): 5×10-12 heavy
1b) DB incline flies (face down on incline bench): 5×12-15 light/moderate
2a) DB bicep curls “21’s” (7 reps from bottom to halfway, 7 reps from halfway to the top, 7 reps full ROM): 4 sets
2b) Lying DB skull crusher: 4×12-15
2c) Box or ring dips: 4×8-10 (weighted if necessary)
3a) Banded hamstring curl (lying face down): 4×12-15
3b) DB split squats @ 3131 tempo: 4×8 ea leg
3c) Hanging leg raises: 4×8-10
4a) GHD sit-up: 4×12-15
4b) V-ups: 4×12-15
5) Stretch

WEIGHTLIFTING
Day 1:
1) Low hang snatch + snatch + overhead squat, 2+1+1: 5 sets heavy across
2) Halting snatch deadlift (10s pause below knees) + snatch pull, 1+2: 5 sets heavier than Part 1
3) Heaving snatch balance (feet stay in squat position) + overhead squat with 3s pause in bottom, 2+1: 4 sets heavy across
4) Weighted GHD back extension: 3×10

Day 2:
1) 3-position clean + front squat (floor, below knee, above knee): 5 sets heavy across
2) Jerk from racks with 3s pause in dip position AND catch position: 5×3 heavy across
3) Pause back squat with 3s hold in bottom + back squat, 1+3: 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) DB incline bench press (stack plates under one end of bench): 5×10-12 heavy
1b) DB incline flies (face down on incline bench): 5×12-15 light/moderate
2a) DB bicep curls “21’s” (7 reps from bottom to halfway, 7 reps from halfway to the top, 7 reps full ROM): 4 sets
2b) Lying DB skull crusher: 4×12-15
2c) Box or ring dips: 4×8-10 (weighted if necessary)
3) Front squat pyramid — 2 sets: 80%x4-70%x4-60%x6-50%x8
NOTE: For this, set up the bar so that you simply have to strip the outside weight to get to the next percentage (it doesn’t need to be exact). Unrack the bar, perform 4 reps at the first weight, rack it, strip the outside plates and immediately unrack and perform the next 4 reps at the second weight. Repeat this process until you have completed the 8 reps at 50% then rest as needed before the second wave.
4a) GHD sit-up: 4×12-15
4b) V-ups: 4×12-15
5) Stretch

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