Lifting Programs: Week of 7.11.16

 In Weekly Lifting Program

Week of 7.11.16

POWERLIFTING
Day 1:
1) Front squat: 5×2 lighter than last week
2) Deadlift: 5×2 @ last week’s weight
3) Good-morning: 4×8 light
4a) Seated hammer curl: 4×10
4b) DB skull crushers: 4×10
4c) Hanging straight leg raise: 4×8-12

Day 2:
1) Strict press: 5×1 @ last week’s weight
2) Push press: 5×2 @ 85-90% of last week’s 3RM
3) Back squat: 5×2 lighter than last week
4a) Standing DB/KB shrug @ 20×1: 4×4-6 heaviest possible
4b) Lateral plate raises (overhead): 4×10
4c) Pinky-up bent-over fly: 4×10-12

Day 3:
1) Front squat with 3s pause in bottom: 4×2 heavier than last week
2) Box squat: 6×3 @ 60-65% of 1RM Back squat (should be light/moderate and fast)
3a) RDL: 5×5 heavier than last week
3b) Russian KB swing: 5×12 same weight as last week
4) Unweighted back extensions: 3×15

WEIGHTLIFTING
Day 1:
1) Snatch: 5×2 lighter than last week’s snatch complex
2) OH squat: Build to moderately heavy set of 3 for the day
3a) Seated hammer curl: 4×10
3b) DB skull crushers: 4×10
3c) Hanging straight leg raise: 4×8-12
4) Unweighted back extensions: 3×15

Day 2:
1) Clean + jerk, 2+1: 5 sets lighter than last week’s clean complex
2) Push press: 4×3 @ 80% or less of 1RM Push Press
3) Back squat: 5×2 lighter than last week
4) Weighted back extensions: 3×10

Day 3:
1) Muscle snatch + 3-position OH squat, 2+1: 5 sets moderate
2) Jerk balance: 5×3 moderate and perfect
3) Snatch pull + snatch pull from low hang, 2+2: 5 sets same weight as last week
4a) Standing DB/KB shrug @ 20×1: 4×4-6 heaviest possible
4b) Lateral plate raises (overhead): 4×10
4c) Pinky-up bent-over fly: 4×10-12

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