Lifting Programs: Week of 9.5.16

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Week of 9.5.16

POWERLIFTING
Day 1:
1) Elevated deadlift (barbell on 45’s): 5×2 @ 80% of last week’s heavy
2) BTN push press: Build to heavy single
3a) Single-arm DB/KB strict press @ 30×1 tempo: 4×5 ea arm
3b) Single-arm DB/KB bent-over row @ 30×1 tempo: 4×5 ea arm
4) Weighted back extensions: 3×10 heavy across

Day 2:
1) Close-grip bench press: 5×1 heavier than last week
2) Back squat: Build to heavy single for the day (doesn’t need to be a true max)
3a) Banded bicep curl (standing on band or attached to beam low): 4×15 ea arm
3b) Banded tricep press-down (attach to pull-up bar or high barbell): 4×15
4) Weighted back extensions: 4×8 heavy

Day 3:
1) Front squat: 5×1 heavier than last week
2) Box squat (back rack): 6×1 @ same weight as Part 1 for speed
3a) DB floor press: 4×3-5 heavier than last week
3b) Single leg box jump (use small, stackable boxes or soft boxes on side platforms): 4×5 ea leg for height
4) Weighted back extensions: 3×10

WEIGHTLIFTING
Day 1:
1) Snatch: 4×2 @ 80% of last week’s weight
2) Overhead squat: 5×2 @ 85-90% of last week’s heavy double
3) Back squat: Build to heavy single for the day (doesn’t need to be a true max)
4) Sott’s press (or seated press with snatch grip): 4×4 for perfect position

Day 2:
1) Clean pull + clean: 5 sets heavy across
2) Jerk from racks: Build to heavy single for the day
3) Jerk balance: 4×2 heavier than last week with perfect position
4) Weighted back extensions: 4×8 heavy

Day 3:
1) Muscle clean with hard landing + push press, 1+1: 5 sets heavy across
2) Snatch balance + BTN push press, 1+2: 5 sets heavy across
3) BTN Jerk: 5×1 @ 85-90% of heavy single from last week
4) Weighted back extensions: 3×10

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