Lifting Programs: Week of 9.10.18

 In Weekly Lifting Program

Week of 9.10.18

POWERLIFTING
Day 1:
1) Back squat: 4×8 heavier than last week
2) Deadlift with 2s pause at knee: 4×4 heavier than last week
3a) DB hang muscle snatch: 4×6 ea arm heavy
3b) DB reverse fly: 4×12 moderate
4a) Weighted GHD back extension: 3×12
4b) Banded Wall sit: 3x :30-:45

Day 2:
1) Bench press: 4×8 heavier than last week
2) Seated Bradford press: 4×5 heavier than last week
3a) Front-foot elevated split squat @ 20×1: 4×10 ea
3b) Double DB Pendlay row: 4×10
4a) Barbell good-morning @ 2020: 3×12
4b) Side plank dip-ups: 3×10-12 ea side

Day 3:
1a) Band pull-aparts: 4x :30 max effort, right into 1b
1b) Push-ups: 4x :30 max effort, right into 1c
1c) Bench dips: 4x :30 max effort
2a) Supinated barbell bent-over row: 4×8-10
2b) Banded bicep curl (under feet): 4×25
3) Front Squat + reverse lunge ea leg: 3×6 moderate
4a) Flutter kicks: 4x :45 max effort
4b) Side plank leg lifts: 4×10 ea
5) Stretch

WEIGHTLIFTING
Day 1:
1) Clean + Jerk, 1+2: 5 sets heavy across
2) Snatch-grip RDL + Hang snatch pull, 3+3: 4 sets heavy
3) Back squat: 4×8 heavier than last week
4a) Weighted GHD back extension: 3×12
4b) Banded Wall sit: 3x :30-:45

Day 2:
1) Hang snatch + snatch: Build to heavy, then 3 sets @ 90%
2) Snatch balance + OH squat @ 33×1, 2+1: 4 sets heavier than last week if possible
3) Front Squat: 5×2 heavier than last week across
4a) Barbell good-morning @ 2020: 3×12
4b) Side plank dip-ups: 3×10-12 ea side

Day 3:
1a) Band pull-aparts: 4x :30 max effort, right into 1b
1b) Push-ups: 4x :30 max effort, right into 1c
1c) Bench dips: 4x :30 max effort
2a) Supinated barbell bent-over row: 4×8-10
2b) Banded bicep curl (under feet): 4×25
3) Front Squat + reverse lunge ea leg: 3×6 moderate
4a) Flutter kicks: 4x :45 max effort
4b) Side plank leg lifts: 4×10 ea
5) Stretch

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