Lifting Programs: Week of 7.18.16

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Week of 7.18.16

** Testing Week for this Cycle! **

POWERLIFTING
Day 1:
1) Deadlift: Build to heavy single for the day
2) Push press: Build to heavy single for the day
3a) Single-arm DB strict press: 5×6 ea arm
3b) Single-arm DB bent-over row: 5×6 ea arm heaviest possible
4) Weighted back extensions: 3×10

Day 2:
1) Strict press: Build to heavy single
2) Box squat (right at parallel): 6×2 @ Back squat weight from last week
3a) DB bicep curl: 4×8
3b) DB hammer curl: 4×8
3c) DB reverse curl: 4×8
4) Mobility

Day 3:
1) Back squat: Build to heavy single for the day
2) RDL: 5×3 @ 50-60% of 1RM DL from Day 1
3a) Jumping back squats: 5×8 light (for height)
3b) Russian KB swing: 5×8-10 heaviest possible
4) Unweighted back extensions: 3×15

WEIGHTLIFTING
Day 1:
1) Back squat: Build to heavy single for the day (long warm-up; slow build; plenty of rest)
2) Push press: Build to heavy single for the day
3a) Single-arm DB strict press: 5×6 ea arm
3b) Single-arm DB bent-over row: 5×6 ea arm heaviest possible
4) Weighted back extensions: 3×10

Day 2:
1) Snatch: Build to heavy single for the day
2) Snatch pull: 4×3 @ 105% of Part 1
3) OH squat: 4×3 @ 80% of Part 1 (focus on perfect position)
4) Weighted back extensions: 3×10

Day 3:
1) Clean and jerk: Build to heavy single for the day
2) Clean pull: 4×3 @ 105% of Part 1
3a) DB bicep curl: 4×8
3b) DB hammer curl: 4×8
3c) DB reverse curl: 4×8
4) Unweighted back extensions: 3×15

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