Lifting Programs: Week of 8.15.16

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Week of 8.15.16

POWERLIFTING
Day 1:
1) Deadlift: 5×2.1 heavier than last week across
2) BTN strict press + BTN push press, 2+3: 5 sets heavier than last week
3) 4 sets of: 10 plate fly light weight, 10 plate fly moderate weight, 10 plate fly heavy weight for speed
4) Weighted back extensions: 3×10

Day 2:
1) Close-grip bench press: 5×2.2 heavier than last week
2) Back squat: 5×4 at last week’s weight
3a) Plate V-fly: 4×10 ea arm
3b) DB hammer curl: 4×10 ea arm heavy
3c) Standing single DB tricep extension: 4×10 heavy
4) Glute-ham raises: 4×5-7

Day 3:
1) Front squat: 4×4 @ last week’s weight
2) Pendlay row @ 21×1 tempo: 5×3 heavier than last week
3a) SA DB strict press: 4×5-7 heavier than last week
3b) Standing double DB/KB calf raise: 4×10-12 heavier than last week
3c) Single leg squat to box (or pistol): 4×6-8 ea leg
4) Barbell good-morning with slow tempo: 3×10 moderate

WEIGHTLIFTING
Day 1:
1) Snatch + OH squat, 2+1: 5 sets heavy across
2) Snatch pull + snatch-grip RDL, 2+4: 4 sets @ 105+% of Part 1
3) Back squats: 5×4 at last week’s weight
4) 4 sets of: 10 plate fly light weight, 10 plate fly moderate weight, 10 plate fly heavy weight for speed

Day 2:
1) Clean + jerk dip, 2+1: 5 sets heavy across
2) Front squat + jerk, 2+1: 5 sets heavier than last week
3a) Plate V-fly: 4×10 ea arm
3b) DB hammer curl: 4×10 ea arm heavy
3c) Standing single DB tricep extension: 4×10 heavy
4) Weighted back extensions: 4×8 weighted

Day 3:
1) Muscle snatch + snatch balance + OH squat: 5 sets building
2) Clean pull: 4×3 heavier than Day 2 clean complex
3) BTN Jerk: 5×2 heavier than last week
4) Weighted back extensions: 3×10

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