Lifting Programs: Week of 6.4.18

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Week of 6.4.18

POWERLIFTING
Day 1:
1) Box squat (at or slightly above parallel): 5×3 building to heavier than last week
2) Sumo deadlift: 4×3 building to heavier than last week
3a) Strict press: 6×2 @ 80% for speed
3b) DB/KB lunge: 6×10 (5 ea leg) heavy
4a) Single leg KB/DB RDL: 3×8 ea leg
4b) Banded lateral walk: 3×15 ea direction

Day 2:
1) Close-grip bench press: 5×3 building to heavier than last week
2) Push press: 4×3 building to heavier than last week
3a) Box squat (at or slightly above parallel): 6×2 @ 80% for speed
3b) DB floor press: 6×5-7 heavy
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: 4×5-7 heavier than last week
1b) Double DB supinated bent-over row: 4×10
1c) DB skull crusher: 4×10
2a) DB upright row: 4×8-10 heavy
2b) Single arm DB push press: 4×6-8 ea heavy
3) Back squat: 3×8 @ 60% of new 1RM
4a) Single arm plank on rings: 4x :20-:30 ea (scale to regular ring plank for :45-:60)
4b) Strict hanging leg raise: 4×8-12
5) Stretch

WEIGHTLIFTING
Day 1:
1) Hang snatch + low hang snatch + OH squat, 2+1+1: 5 sets heavy across
2) Clean pull + low hang clean + clean, 2+1+1: 5 sets heavy across
3) Box squat (at or slightly above parallel): 5×3 building to heavier than last week
4a) Single leg KB/DB RDL: 3×8 ea leg
4b) Banded lateral walk: 3×15 ea direction

Day 2:
1) Low hang clean + front squat + jerk, 1+1+2: 5 sets building
2) Push press: 4×3 building to heavier than last week
3) Front squat: 5×3 building to heavier than last week
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: 4×5-7 heavier than last week
1b) Double DB supinated bent-over row: 4×10
1c) DB skull crusher: 4×10
2a) DB upright row: 4×8-10 heavy
2b) Single arm DB push press: 4×6-8 ea heavy
3) Back squat: 3×8 @ 60% of new 1RM
4a) Single arm plank on rings: 4x :20-:30 ea (scale to regular ring plank for :45-:60)
4b) Strict hanging leg raise: 4×8-12
5) Stretch

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