Lifting Programs: Week of 8.20.18

 In Weekly Lifting Program

Week of 8.20.18

POWERLIFTING
Day 1:
1) Back squat: Build to heavy set of 10 for the day, then 2×10 @ 90% of heavy
2) RDL: 4×5 slightly heavier than last week
3a) DB pec fly: 4×12 moderate
3b) DB front raise + upright row: 4×12 moderate
4a) Weighted GHD back extension: 3×12
4b) Star side plank: 3x :20-:30 ea side

Day 2:
1) Bench press: Build to heavy set of 10 for the day, then 2×10 @ 90% of heavy
2) Seated BTN press: 4×5 slightly heavier than last week
3a) Single leg squat from box/plate(s) (gently tap heel to ground under control): 4×8 ea leg
3b) Double DB/KB OH split squat: 4×8 slightly heavier than last week’s weight
4a) Band good-morning @ 2020: 3×12
4b) Side plank dip-ups: 3×10-12 ea side

Day 3:
1a) DB JM press: 4×10 slightly heavier than last week
1b) DB bat-wing hold: 4x :20-:25 heavy
1c) Push-ups: 4x :45 max effort
2a) Double DB upright row: 4×10-12 at last week’s weight
2b) Banded bicep curl (under feet): 4×25
3) Front-racked reverse lunge: 3×14 (7 ea leg) at last week’s weight
4a) Flutter kicks: 4x :45 max effort
4b) Side plank leg lifts: 4×10 ea
5) Stretch

WEIGHTLIFTING
Day 1:
1) Clean + jerk, 2+2: 5 sets @ 90% of last week’s heaviest
2) Snatch-grip RDL: 4×6 challenging
3) Back squat: Build to heavy set of 10 for the day, then 2×10 @ 90% of heavy
4a) Weighted GHD back extension: 3×12
4b) Star side plank: 3x :20-:30 ea side

Day 2:
1) Power snatch + snatch, 1+1: 5 sets heavier than last week
2) OH squat @ 33×1: 4×3 moderately heavy
3) Front Squat: 5×3 heavier than last week across
4a) Band good-morning @ 2020: 3×12
4b) Side plank dip-ups: 3×10-12 ea side

Day 3:
1a) DB JM press: 4×10 slightly heavier than last week
1b) DB bat-wing hold: 4x :20-:25 heavy
1c) Push-ups: 4x :45 max effort
2a) Double DB upright row: 4×10-12 at last week’s weight
2b) Banded bicep curl (under feet): 4×25
3) Front-racked reverse lunge: 3×14 (7 ea leg) at last week’s weight
4a) Flutter kicks: 4x :45 max effort
4b) Side plank leg lifts: 4×10 ea
5) Stretch

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