Lifting Programs: Week of 7.23.18

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Week of 7.23.18

POWERLIFTING
Day 1:
1) Back squat: 5×5 heavier than last week across
2) Elevated deadlift (6”): 4×9 at last week’s weight
3a) Seated DB see-saw press: 4×14 (7 ea) at last week’s weight
3b) DB skull crushers: 4x ME at 70-80% of press weight
4a) Weighted GHD back extension: 3×12
4b) Banded Side kicks: 3×15 ea

Day 2:
1) Bench press: 5×5 heavier than last week across
2) Push press: 4×9 at last week’s weight
3a) Single leg cross-body RDL: 4×8 heavier than last week
3b) Single arm OH split squat: 4×8 ea leg
4a) Barbell good-morning: 3×12-15 moderate
4b) Weighted Russian twist: 3×20

Day 3:
1a) See-saw DB bench press: 4×14 (7 ea) at last week’s weight
1b) Seated band/cable row: 4×15-20
1c) Weighted push-ups: 4×8-12 (unweighted/scaled as needed)
2a) DB front raise (overhead): 4×8 moderately heavy
2b) Seated DB hammer curl: 4×10 at last week’s weight
3) Front Squat: 3×10 @ 60-70%
4a) Rower pike-ups: 4×10-15
4b) Side plank leg lifts: 4×10 ea
5) Stretch

WEIGHTLIFTING
Day 1:
1) Low hang clean + front squat + jerk, 2+1+2: 5 sets building
2) Snatch balance + OH squat, 1+4: 4 sets at last week’s weight
3) Back squat: 5×5 heavier than last week across
4a) Weighted GHD back extension: 3×12
4b) Banded Side kicks: 3×15 ea

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

Day 3:
1a) See-saw DB bench press: 4×14 (7 ea) at last week’s weight
1b) Seated band/cable row: 4×15-20
1c) Weighted push-ups: 4×8-12 (unweighted/scaled as needed)
2a) DB front raise (overhead): 4×8 moderately heavy
2b) Seated DB hammer curl: 4×10 at last week’s weight
3) Front Squat: 3×10 @ 60-70%
4a) Rower pike-ups: 4×10-15
4b) Side plank leg lifts: 4×10 ea
5) Stretch

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