Lifting Programs: Week of 9.26.16

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Week of 9.26.16

POWERLIFTING
Day 1:
1) Deadlift: 8×3 heavier than last week
2) Banded box squat (box height just BELOW parallel, lower than last week): 6×3 moderate and fast (50-60% of 1RM squat)
3a) Weighted back extensions: 3×10
3b) Glute-ham raises: 3×5-7
4) Hamstring/lower back mobility

Day 2:
1) Close-grip bench press + regular grip bench press, 5+1: 5 sets heavier than last week across
2a) JM press: 4×8 same weight or heavier than last week
2b) Tricep kickback: 4×12 ea arm moderate
3) Back squat: 6-4-4-2-2 increasing weight each set heavier than last week
4a) Lateral raises (full overhead): 4×10 moderate
4b) DB Cuban press: 4×10 ea arm moderate

Day 3:
1) Neutral grip DB floor press (palms facing each other): 5×8 heaviest possible across
2) Front squat @ 23×1 tempo + front squat (no tempo), 3+3: 5 sets same weight as last week
3) Banded RDL: 6×3 for speed @ 50-60% of Day 1 DL weight (bands attached to cage in front of bar; use blue or green)
4) Weighted back extensions: 4×8 heavy across

WEIGHTLIFTING
Day 1:
1) Power snatch + OH squat (without standing up power snatch or moving feet): 5×3 heavy across (should be heavier than last week)
2) 4-stop snatch deadlift (2s pause just off floor, below knees, above knees, below hip crease) + snatch pull + low hang snatch pull: 4 sets heavier than Part 1
3) Back squat: 6-4-4-2-2 increasing weight each set heavier than last week
4a) SA DB press: 4×6 ea arm
4b) SA DB push press: 4×8 ea arm (go right from 4a to 4b on the same arm without resting; repeat on other arm then rest as needed between sets)

Day 2:
1) Halting clean deadlift (5s pause just below hip crease) + clean, 1+2: Build to heavy for the day
2) Halting clean DL + clean, 1+2: 2 sets @ 90% of Part 1
3) Push press + push jerk + split jerk, 2+1+1: 5 sets heavy across
4) Front squat @ 23×1 tempo + front squat (no tempo), 3+3: 5 sets same weight as last week

Day 3:
1) Overhead squat @ 36×6 tempo: 5×2 same weight as last week
2) Snatch deadlift from deficit: 4×4 heavier than Day 1 snatch weight
3) Clean pull from below knees: 4×4 heavier than Day 2 clean weight
4) Weighted back extensions: 4×8 heavy across

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