Lifting Programs: Week of 9.3.18

 In Weekly Lifting Program

Week of 9.3.18

POWERLIFTING
Day 1:
1) Back squat: 4×8 heavier than last week’s drop sets
2) Deadlift with 2s pause at knee: 4×5 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’s drop sets
2) Seated Bradford press: 4×6 heavier than last week
3a) Double KB Single leg RDL (start KB’s on ground every rep): 4×8 ea leg
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) Bent-over supinated band pull-apart: 4×15-20
2b) Banded bicep curl (under feet): 4×25
3) Front-racked reverse lunge: 3×16 (8 ea leg) heavier than last week
4a) Flutter kicks: 4x :45 max effort
4b) Side plank leg lifts: 4×10 ea
5) Stretch

WEIGHTLIFTING
Day 1:
1) Clean first pull + halting clean (pause at knee) + Jerk: 5 sets building
2) Snatch-grip RDL: 4×6 heavier than last week
3) Back squat: 4×8 heavier than last week’s drop sets
4a) Weighted GHD back extension: 3×12
4b) Banded Wall sit: 3x :30-:45

Day 2:
1) Low hang snatch: Build to heavy double, then 3×2 @ 90%
2) Snatch balance + OH squat @ 33×1, 1+2: 4 sets heavier than last week
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) Bent-over supinated band pull-apart: 4×15-20
2b) Banded bicep curl (under feet): 4×25
3) Front-racked reverse lunge: 3×16 (8 ea leg) heavier than last week
4a) Flutter kicks: 4x :45 max effort
4b) Side plank leg lifts: 4×10 ea
5) Stretch

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