Lifting Programs: Week of 8.22.16

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Week of 8.22.16

POWERLIFTING
Day 1:
1) Deadlift: 5×1.1 heavier than last week across
2) BTN strict press + BTN push press, 1+2: 5 sets heavier than last week
3a) Single-arm DB/KB bent-over row: 4×8 ea arm
3b) Plate front raise (all the way overhead): 4×10
3c) Bent-over fly: 4×10
4) Weighted back extensions: 3×10

Day 2:
1) Close-grip bench press: 5×2.1 heavier than last week
2) Back squat: 5×2 heavier than last week
3a) DB bicep curl: 4×10 (both arms together)
3b) DB hammer curl: 4×10 (both arms together)
3c) DB tricep kickback: 4×10 ea arm
4) Glute-ham raises: 4×5-7

Day 3:
1) Front squat: 5×3 heavier than last week
2) Box squat (back rack): 4×2 @ same weight as Part 1 for speed
3a) DB floor press: 4×6 heavy
3b) Single leg squat to box (or pistol): 4×5-7 ea leg more challenging height than last week
4) Barbell good-morning with slow tempo: 3×10 moderate

WEIGHTLIFTING
Day 1:
1) Pause snatch (3s pause at knees) + snatch: 5 sets heavy across
2) Overhead squat: Build to heavy set of 3 for the day
3) Back squat: 5×2 heavier than last week
4) Sotts’ press (or seated press with snatch grip): 4×4-6 for perfect position

Day 2:
1) Clean + low hang clean: 5 sets heavy across
2) Front squat + jerk, 2+1: 5 sets heavier than last week
3) Strict press from split position: 5×3 moderately heavy for perfect position
4) Weighted back extensions: 4×8 heavy

Day 3:
1) Muscle snatch + OH squat: 5 sets building heavier than last week
2) Clean pull: 4×3 heavier than Day 2 clean complex
3) BTN Jerk: Build to heavy double for the day
4) Weighted back extensions: 3×10

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