Lifting Programs: Week of 8.29.16

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Week of 8.29.16

POWERLIFTING
Day 1:
1) Deadlift: 5×1 heavier than last week across
2) BTN push press: 5×2 heavier than last week across
3a) Single-arm DB/KB bent-over row: 4×6 ea arm heavier than last week
3b) DB/plate lateral raise (full overhead): 4×8 heavy
4) Weighted back extensions: 3×10 heavy across

Day 2:
1) Close-grip bench press: 5×1.1 heavier than last week
2) Back squat: 5×1 heavier than last week
3a) Seated DB bicep curl with full rotation each direction at bottom: 4×10 heavy
3b) DB skull crusher (lying on bench): 4×10 heavy
4) Glute-ham raises: 4×5-7

Day 3:
1) Front squat: 5×2 heavier than last week
2) Box squat (back rack): 4×2 @ same weight as Part 1 for speed
3a) DB floor press: 4×4-6 heavier than last week
3b) Beam-assisted pistol: 4×5-7 (hold beam for assistance as needed; perform a regular pistol or weighted pistol if proficient)
4) Single leg barbell RDL: 3×8 ea leg light

WEIGHTLIFTING
Day 1:
1) Snatch + overhead squat: 5 sets heavy across
2) Overhead squat: Build to heavy set of 2 for the day
3) Back squat: 5×1 heavier than last week
4) Sott’s press (or seated press with snatch grip): 4×4 for perfect position

Day 2:
1) Clean: 5×2 heavy across
2) Front squat + jerk, 1+1: 5 sets heavier than last week
3) Jerk balance: 4×3 moderate/perfect
4) Weighted back extensions: 4×8 heavy

Day 3:
1) Muscle clean into squat + push press, 1+2: 5 sets heavy across
2) Clean pull: 4×3 @ 100-105% of 1RM C&J
3) BTN Jerk: Build to heavy single for the day
4) Weighted back extensions: 3×10

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