Lifting Programs: Week of 7.4.16

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Week of 7.4.16

POWERLIFTING
Day 1:
1) Front squat: 5×2 @ 85% of last week’s 4RM
2) Deadlift: 5×3 @ 85% of last week’s 5RM
3) Good-morning: 3×10 light (same weight as last week; use as a stretch, not a strenth exercise)
4a) Standing barbell reverse curl: 4×8-10
4b) Tricep kickback: 4×10
4c) Barbell ab roll-outs: 4×8

Day 2:
1) Strict press: 5×2 @ 85% of last week’s 4RM
2) Push press: Build to 3RM
3) Back squat: 5×3 @ 85% of last week’s 5RM
4a) Standing DB/KB shrug @ 20×1: 4×6-8 heavy
4b) Pinky-up bent-over fly: 4×12
4c) DB Cuban press: 4×12 light

Day 3:
1) Front squat with 3s pause in bottom: 4×3 heavy across
2) Bulgarian split squats @ 21×1 tempo: 4×5 ea leg same weight as last week
3a) RDL: 5×6 heavy across
3b) Russian KB swing: 5×10 heavy across
4) Weighted back extensions: 3×10

WEIGHTLIFTING
Day 1:
1) Hang snatch + low hang snatch, 1+2: Build to heavy for the day
2) OH squat with 3-second pause in bottom: 4×3 heavier than last week
3a) Bulgarian split squat @ 21×1 tempo: 4×4 ea leg heavy across
3b) Standing barbell reverse curl: 4×8-10
3c) Tricep kickback: 4×10
4) Weighted back extensions: 3×10

Day 2:
1) Clean pull + clean, 2+2: Build to heavy for the day
2) Push press + jerk, 1+2: Build to heavy for the day
3) Back squat: 5×3 @ 85% of last week’s 5RM
4) RDL: 4×8 @ 70-75% of last week’s weight

Day 3:
1) Muscle clean into squat: 5×3 heavy across
2) Strict press from split: 5×5 same weight as last week
3) Pause snatch deadlift (3s pause at knees) + snatch pull, 1+3: 5 sets heavy (105+% of 1RM snatch)
4a) Standing DB/KB shrug @ 20×1: 4×6-8 heavy
4b) Pinky-up bent-over fly: 4×12
4c) DB Cuban press: 4×12 light

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