Lifting Programs: Week of 9.12.16

 In Weekly Lifting Program

Week of 9.12.16

POWERLIFTING
Day 1:
1) Deadlift: 6×5 heavy across
2) Banded good-mornings: 8×3 moderate and fast (NOTE: This must be explosive, standing up each rep should take no more than 1 second; attach a red band to each side of the bar and anchor them either to the cage or two heavy DB’s/KB’s.)
3a) Weighted back extension: 3×10
3b) DB/KB lunges: 3×12 (6 ea leg, heavy)
4) Hamstring/lower back mobility

Day 2:
1) Close-grip bench press + regular grip bench press, 3+3: 5 sets heavy across
2a) JM press: 4×6-8 heavy across
2b) Reverse fly: 4×10 moderately heavy
3) Back squat: 8-6-6-4-4 increasing weight each set
4a) Box squat: 4×4 @ same weight as Part 3 set of 8
4b) DB Cuban press: 4×10 ea arm moderate

Day 3:
1) Bamboo bar press + overhead hold after last rep, 4+15-20s: 5 sets heavy across
2) Front squat @ 23×1 tempo + front squat (no tempo), 2+2: 5 sets heavy across
3a) Barbell bent-over row: 4×3-5 heaviest possible
3b) Barbell RDL: 4×8-10 same weight as 3a (go right from 3a to 3b, then rest)
4) Weighted back extensions: 4×8 heavy aross

WEIGHTLIFTING
Day 1:
1) Power snatch: 5×3 heavy across
2) Snatch-grip RDL + low hang snatch pull, 3+3: 4 sets heavier than Part 1
3) Back squat: 8-6-6-4-4 increasing weight each set
4a) Single arm DB strict press: 4×6 ea arm heavy across
4b) Reverse fly: 4×10 moderately heavy

Day 2:
1) 3-position clean (high hang, above knee, below knee): Build to heavy for the day
2) 3-position clean: 2 sets @ 90% of Part 1
3) Push press + jerk, 2+4: 5 sets heavy across
4) Front squat @ 23×1 tempo + front squat (no tempo), 2+2: 5 sets heavy across

Day 3:
1) Overhead squat @ 33×6 tempo: 5×3 heavy across (with perfect position)
2a) Pendlay row @ 21×1 tempo: 5×5 heavy across
2b) BTN press: 5×4 heavy across
3) Clean pulls from deficit: 4×4 heavier than Day 2 Clean Complex
4) Weighted back extensions: 4×8 heavy across

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