Lifting Programs: Week of 8.1.16

 In Weekly Lifting Program

Week of 8.1.16

POWERLIFTING
Day 1:
1) Deadlift: 5×3.2 heavier than last week across
2) Behind-the-neck strict press (pressing grip): 5×3 moderate/perfect
3a) Empty barbell reverse curl: 4×15
3b) Empty barbell tricep extension: 4×15
4) Weighted back extensions: 3×10

Day 2:
1) Close-grip bench press: 5×4 heavy across
2) Back squat: 5×4 heavier than last week
3a) Plate external rotation: 4×10 ea arm
3b) Band internal rotation: 4×10 ea arm
3c) Lateral plate/DB raise (full overhead): 4×10 ea arm
4) Glute-ham raises: 4×5-7

Day 3:
1) Front squat: 5×2 @ 90% of heavy double from last week
2) Single leg barbell RDL: 4×6 ea leg heavy
3) Pendlay row @ 21×1: 5×3-5 heavier than last week
4a) SA DB strict press: 4×8 ea arm
4b) Standing double DB/KB calf raise: 4×12-15 heavy
4c) SA DB row: 4×8 ea arm

WEIGHTLIFTING
Day 1:
1) Pause snatch (3s pause at knees): 5×3 heavy across
2) Snatch-grip deadlift + snatch pull, 2+2: 4 sets @ 105+% of Part 1
3) Back squat: 5×4 heavier than last week
4a) Empty barbell reverse curl: 4×15
4b) Empty barbell tricep extension: 4×15

Day 2:
1) Clean: 5×3 @ 90% of heavy 3 from last week
2) Front squat + jerk, 3+1: 5 sets heavier than last week
3a) Plate external rotation: 4×10 ea arm
3b) Band internal rotation: 4×10 ea arm
3c) Lateral plate/DB raise (full overhead): 4×10 ea arm
4) Weighted back extensions: 3×10 weighted

Day 3:
1) 3-position OH squat + OH squat with 3s pause in bottom, 1+2: 5 sets heavy across
2) Snatch-grip RDL @ 31×1 tempo: 5×4 heavier than last week
3) Behind-the-neck jerk: 4×4 moderate for position
4) Weighted back extensions: 3×10

0

Start typing and press Enter to search