Lifting Programs: Week of 5.28.18

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Week of 5.28.18

POWERLIFTING
Day 1:
1) Box squat (at or slightly above parallel): 5×3 building to heavy for the day
2) Sumo deadlift: 4×3 building to heavy for the day
3a) Strict press: 6×2 @ 75% for speed
3b) DB/KB lunge: 6×8 (4 ea leg) heavy
4a) Barbell good-morning: 3×8 moderately heavy
4b) Banded lateral walk: 3×15 ea direction

Day 2:
1) Close-grip bench press: 5×3 building to heavy for the day
2) Push press: 4×3 building to heavy for the day
3a) Box squat (at or slightly above parallel): 6×2 @ 75% for speed
3b) Push-ups: 4×8-12 perfect (add deficit if you need to)
4a) Glute-ham raise: 3×10-12
4b) Banded press (band under feet and over hands): 3×25

Day 3:
1a) Semi-supinated DB bench press: 4×6-8 heavy
1b) DB bicep curl: 4×10
1c) DB skull crusher: 4×10
2a) DB hang snatch: 4×6-8 ea heavy
2b) Single arm DB push press: 4×6-8 ea heavy
3) Back squat: 3×9 @ 55% of new 1RM
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) Hang snatch + OH squat, 3+1: 5 sets heavy across
2) Clean pull + clean, 3+1: 5 sets heavy across
3) Box squat (at or slightly above parallel): 5×3 building to heavy for the day
4a) Barbell good-morning: 3×8 moderately heavy
4b) Banded lateral walk: 3×15 ea direction

Day 2:
1) Hang clean + front squat + jerk, 1+1+2: 5 sets building
2) Push press: 4×3 building to heavy for the day
3) Front squat: 5×3 building to heavy for the day
4a) Glute-ham raise: 3×10-12
4b) Banded press (band under feet and over hands): 3×25

Day 3:
1a) Semi-supinated DB bench press: 4×6-8 heavy
1b) DB bicep curl: 4×10
1c) DB skull crusher: 4×10
2a) DB hang snatch: 4×6-8 ea heavy
2b) Single arm DB push press: 4×6-8 ea heavy
3) Back squat: 3×9 @ 55% of new 1RM
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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