Lifting Programs: Week of 7.16.18

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Week of 7.16.18

POWERLIFTING
Day 1:
1) Back squat: 5×5 moderately heavy across
2) Elevated deadlift (6”): 4×8 moderate
3a) Seated DB see-saw press: 4×12 (6 ea) heavy
3b) Banded tricep press-down: 4×15-20
4a) Weighted GHD back extension: 3×12
4b) Banded Side kicks: 3×15 ea

Day 2:
1) Bench press: 5×5 moderately heavy across
2) Push press: 4×8 moderate/perfect
3a) Single leg cross-body RDL: 4×8 ea
3b) Single arm DB Hang Clean and press: 4×6 ea heavier than last week
4a) Barbell good-morning: 3×12-15 moderate
4b) Weighted Russian twist: 3×20

Day 3:
1a) See-saw DB bench press: 4×12 (6 ea) challenging
1b) Seated band row: 4×15-20
1c) Weighted push-ups: 4×8-12 (unweighted/scaled as needed)
2a) Single arm DB upright row: 4×5-7 ea slightly heavier than last week
2b) Seated DB hammer curl: 4×8 heavier than last time
3) Front Squat: 3×8 @ 60-70%
4a) Rower pike-ups: 4×8-12
4b) Strict hanging leg raise: 4×8-12
5) Stretch

WEIGHTLIFTING
Day 1:
1) Clean + low hang clean + jerk, 1+1+2: 5 sets building
2) Snatch balance + OH squat, 1+3: 4 sets heavy across
3) Back squat: 5×5 moderately heavy across
4a) Weighted GHD back extension: 3×12
4b) Banded Side kicks: 3×15 ea

Day 2:
1) Power snatch + low hang snatch, 1+2: 5 sets building
2) Clean deadlift + clean pull, 3+2: 4 sets heavy across
3) Front Squat @ 22×1 + front squat, 2+1: 5 sets heavy across
4a) Barbell good-morning: 3×12-15 moderate
4b) Weighted Russian twist: 3×20

Day 3:
1a) See-saw DB bench press: 4×12 (6 ea) challenging
1b) Seated band row: 4×15-20
1c) Weighted push-ups: 4×8-12 (unweighted/scaled as needed)
2a) Single arm DB upright row: 4×5-7 ea slightly heavier than last week
2b) Seated DB hammer curl: 4×8 heavier than last time
3) Front Squat: 3×8 @ 60-70%
4a) Rower pike-ups: 4×8-12
4b) Strict hanging leg raise: 4×8-12
5) Stretch

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