Lifting Programs: Week of 4.30.18

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Week of 4.30.18

POWERLIFTING
Day 1:
1) Back squat: 5×5 @ 60-65% of heaviest single from wave sets (focus on perfect reps)
2) Bench press: 3-2-1-1 building
3a) DB floor press: 4x :30 challenging weight
3b) DB standing Arnold press + overhead hold, 10 + 20s: 4 sets
4a) Weighted GHD back extension: 3×10
4b) Band pull-apart: 3×25-35

Day 2:
1) Deadlift: 5×5 @ 60-65% of heaviest single from wave sets (focus on perfect reps)
2) Front squat: 3-2-1-1 building
3a) Double DB/KB front rack wall sit: 4x :30 heavy
3b) Banded/cable tricep press-down @ 20×0: 4×25-30
4) GHD harop curl: 4×10-12

Day 3:
1a) Bamboo bar Bradford press: 4×8-10
1b) Meadows row: 4×8-10 ea arm heavier than last week
2a) Double DB seated strict press: 4x :30 continuous reps
2b) Bicep curl on rings: 4x :30 continuous reps
3) Double KB front rack squat + reverse lunge ea leg: 3×4-6 heavier than last week
4a) Single arm plank on rings: 4x :15-:20 ea (scale to regular ring plank for :30-:45)
4b) Russian twist on GHD (weighted or unweighted): 4×20
5) Stretch

WEIGHTLIFTING
Day 1:
1) Snatch pull + snatch: 5 sets heavy across
2) Clean pull + clean: 5 sets heavy across
3) Clean-grip deadlift @ 31×1: 4×3 heavier than clean work from today
4) GHD back extensions: 4×10

Day 2:
1) Back squat: 5×5 @ 60-65% of heaviest single from wave sets (focus on perfect reps)
2a) Push press: 4×3 heavier than last week across
2b) Banded/cable tricep press-down @ 20×0: 4×25-30
3) Front squat + jerk, 3+1: 4 sets heavier than last week
4a) DB floor press: 4x :30 challenging weight
4b) DB standing Arnold press + overhead hold, 10 + 20s: 4 sets
5) GHD harop curl: 4×10-12

Day 3:
1a) Bamboo bar Bradford press: 4×8-10
1b) Meadows row: 4×8-10 ea arm heavier than last week
2a) Double DB seated strict press: 4x :30 continuous reps
2b) Bicep curl on rings: 4x :30 continuous reps
3) Double KB front rack squat + reverse lunge ea leg: 3×4-6 heavier than last week
4a) Single arm plank on rings: 4x :15-:20 ea (scale to regular ring plank for :30-:45)
4b) Russian twist on GHD (weighted or unweighted): 4×20
5) Stretch

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