Lifting Programs: Week of 12.5.16

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Week of 12.5.16

POWERLIFTING
Day 1:
1) Deadlift first pulls (JUST OFF FLOOR, hold for 5 seconds, return to ground): 5×3 heavy but perfect
2) Deadlift from blocks (barbell elevated to just BELOW knees): 5×4 heavier than Part 1
3) Close-grip bench press: Build to heavy set of 5 for the day
4) Weighted GHD back extension: 3×10

Day 2:
1) Pause back squat with 3s hold in bottom + back squat, 2+2: 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 for height
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): 5×8-10
1b) DB pec fly: 5×12
2a) Seated DB bicep curl: 4×10
2b) Lying DB skull crusher: 4×12-15
2c) DB hammer curl: 4×10
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) Weighted Russian twist: 4×10
4a) GHD sit-up: 4×12-15
4b) V-ups: 4×12-15
5) Stretch

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

Day 2:
1) Clean + low hang clean + front squat, 2+1+1: 5 sets heavy across
2) Jerk from racks with 3s pause in DIP position: 5×4 heavy across
3) Pause back squat with 3s hold in bottom + back squat, 2+2: 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): 5×8-10
1b) DB pec fly: 5×12
2a) Seated DB bicep curl: 4×10
2b) Lying DB skull crusher: 4×12-15
2c) DB hammer curl: 4×10
3) Front squat: Build to heavy set of 5 for the day
4a) GHD sit-up: 4×12-15
4b) V-ups: 4×12-15
5) Stretch

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