Lifting Programs: Week of 9.19.16

 In Weekly Lifting Program

Week of 9.19.16

POWERLIFTING
Day 1:
1) Deadlift: 7×4 heavier than last week
2) Banded box squat (attach bands to cage or to heavy DB’s on ground on either side of bench/box): 7×3 moderate and fast (55-60% of 1RM squat)
3a) Weighted back extensions: 3×10
3b) Single leg double DB RDL (DB ea hand framing the leg): 3×6 ea leg heavy
4) Hamstring/lower back mobility

Day 2:
1) Close-grip bench press + regular grip bench press, 4+2: 5 sets heavier than last week across
2a) JM press: 4×6 heavy
2b) Banded tricep pull-down: 4×12
3) Back squat: 7-5-5-3-3 increasing weight each set heavier than last week
4a) Good-morning: 4×8 moderate
4b) DB Cuban press: 4×10 ea arm moderate

Day 3:
1) Bamboo bar press + overhead hold after last rep, 3+25s: 5 sets heavy across
2) Front squat @ 23×1 tempo + front squat (no tempo), 2+3: 5 sets same weight as last week
3) Banded RDL: 6×3 for speed @ 50-60% of Day 1 Deadlift weight
4) Weighted back extensions: 4×8 heavy across

WEIGHTLIFTING
Day 1:
1) 3-position power snatch (high hang, above knee, below knee) + OH squat after each rep: 5 sets heavy across
2) Snatch-grip RDL + snatch pull from floor, 3+3: 4 sets heavier than Part 1
3) Back squat: 7-5-5-3-3 increasing weight each set heavier than last week
4a) DB lateral raises: 4×10
4b) DB reverse fly: 4×10

Day 2:
1) Low hang clean + clean, 1+2: Build to heavy for the day
2) Low hang clean + clean, 1+2: 2 sets @ 90% of Part 1
3) Push press + jerk, 3+3: 5 sets heavy across
4) Front squat @ 23×1 tempo + front squat (no tempo), 2+3: 5 sets same weight as last week

Day 3:
1) Overhead squat @ 33×6 tempo: 5×3 heavier than last week
2a) Pendlay row with 3s pause at chest: 5×4 heavy across
2b) BTN Push press: 5×6-8 @ same weight as 2a
3) Snatch deadlift from deficit: 4×4 heavier than Day 1 snatch complex
4) Weighted back extensions: 4×8 heavy across

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