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Lifting Programs: Week of 10.15.18

Week of 10.15.18

POWERLIFTING
Day 1:
1) Deadlift: 5×1.1.1 heavy across
2) Back Squat: 5-3-3-1-1 building
3a) Semi-supinated DB bench press @ 21×1: 4×5-7 heavier than last week
3b) Wide-grip barbell Supinated bent-over row: 4×8-10 heavy
4a) Weighted sorensen hold + unweighted hip extension, :30 + 15: 3 sets
4b) Banded lateral walk: 3×15-20 ea leg

Day 2:
1) Bench press: 5-3-3-1-1 building
2) Strict press: 5×1.1.1 heavy across (rest 5s in active front rack between singles)
3a) Lateral DB/KB box step-up (far leg step across): 4×5 ea leg heavier than last week
3b) Single leg goblet squat to bench: 3×8-10 ea leg
4a) Glute-ham raise (scale to harop curl): 3×8-10
4b) Weighted side plank: 3x :30-:45 ea side

Day 3:
1a) See-saw DB/KB Z press: 4×12 (6 ea arm)
1b) Parallette Push-ups: 4x ME without failure
1c) Tricep extension push-ups: 4x ME
2a) Glute bridge floor press: 4×8-10 heavier than last week
2b) Single arm DB Push Jerk: 4×6 ea with pause in catch ea rep
3) Back-rack reverse lunge + back squat + back-rack reverse lunge, 8 + 8 + 8: 3 sets heavier than last week
4a) Tuck-ups: 4x :45 max effort
4b) Half kneeling ball slam (to down knee side): 4×8 ea
5) Stretch

WEIGHTLIFTING
Day 1:
1) Clean + Front squat + Jerk: Build to heavy
2) Clean + Front squat + Jerk, 1+2+2: 3 sets @ 80-85% of today’s heavy complex
3) Push press: 4×4 heavy across
4) Back Squat: 5-3-3-1-1 building
5a) Weighted sorensen hold + unweighted hip extension, :30 + 15: 3 sets
5b) Banded lateral walk: 3×15-20 ea leg

Day 2:
1) Muscle snatch + snatch balance + OH squat, 2+1+1: 4 sets building
2) Hang Snatch + low Hang snatch: 5 sets building to heavy for the day
3) Front squat @ 32×1 + front squat, 1+3: 4 sets @ last week’s weight
4a) Glute-ham raise (scale to harop curl): 3x 8-10
4b) Weighted side plank: 3x :30-:45 ea side

Day 3:
1a) See-saw DB/KB Z press: 4×12 (6 ea arm)
1b) Parallette Push-ups: 4x ME without failure
1c) Tricep extension push-ups: 4x ME
2a) Glute bridge floor press: 4×8-10 heavier than last week
2b) Single arm DB Push Jerk: 4×6 ea with pause in catch ea rep
3) Back-rack reverse lunge + back squat + back-rack reverse lunge, 8 + 8 + 8: 3 sets heavier than last week
4a) Tuck-ups: 4x :45 max effort
4b) Half kneeling ball slam (to down knee side): 4×8 ea
5) Stretch

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Lifting Programs: Week of 10.8.18

Week of 10.8.18

POWERLIFTING
Day 1:
1) Back squat: 8-1-8-1-8-1 (same weight for 8’s as last week’s 7’s, build on singles)
2) Deadlift: 4×4 heavier than last week
3a) Semi-supinated DB bench press @ 21×1: 4×6-8 at last week’s weight
3b) Single arm DB supinated row @ 20×1: 4×7-9 ea arm heavier than last week
4a) Weighted sorensen hold + unweighted hip extension, :30 + 15: 3 sets
4b) Banded lateral walk: 3×15-20 ea leg

Day 2:
1) Bench press: 8-1-8-1-8-1 (same weight for 8’s as last week’s 7’s, build on singles)
2) Strict press: 5×2 @ 90+% of last week’s heaviest single
3a) Lateral DB/KB box step-up (far leg step across): 4×6 ea leg heavier than last week
3b) Single leg goblet squat to bench: 3×8 ea leg
4a) Glute-ham raise (scale to harop curl): 3×8-10
4b) Weighted side plank: 3x :30-:45 ea side

Day 3:
1a) DB/KB Z press: 4×8 (both arms together)
1b) Parallette Push-ups: 4x ME without failure
1c) Banded/cable tricep press-down: 4×20-25
2a) Glute bridge floor press: 4×8
2b) Single arm KB clean: 4×8-12 ea heavier than last week
3) Back-rack reverse lunge + back squat + back-rack reverse lunge, 8 + 8 + 8: 3 sets
4a) Tuck-ups: 4x :45 max effort
4b) Half kneeling ball slam (to down knee side): 4×8 ea
5) Stretch

WEIGHTLIFTING
Day 1:
1) Clean + front squat, 2+1: Build to heavy for the day with no misses
2) Clean + jerk, 1+2: 4 sets @ 90+% of today’s heavy complex
3) Back squat: 8-1-8-1-8-1 (same weight for 8’s as last week’s 7’s, build on singles)
4a) Weighted sorensen hold + unweighted hip extension, :30 + 15: 3 sets
4b) Banded lateral walk: 3×15-20 ea leg

Day 2:
1) Snatch + low hang snatch: 5×2 @ 90+% of last week’s weight
2) Snatch pull: 5×3 @ 100-105% of 1RM snatch
3) Front squat @ 32×1 + front squat, 2+2: 4 sets @ last week’s weight
4a) Glute-ham raise (scale to harop curl): 3x 8-10
4b) Weighted side plank: 3x :30-:45 ea side

Day 3:
1a) DB/KB Z press: 4×8 (both arms together)
1b) Parallette Push-ups: 4x ME without failure
1c) Banded/cable tricep press-down: 4×20-25
2a) Glute bridge floor press: 4×8
2b) Single arm KB clean: 4×8-12 ea heavier than last week
3) Back-rack reverse lunge + back squat + back-rack reverse lunge, 8 + 8 + 8: 3 sets
4a) Tuck-ups: 4x :45 max effort
4b) Half kneeling ball slam (to down knee side): 4×8 ea
5) Stretch

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Lifting Programs: Week of 10.1.18

Week of 10.1.18

POWERLIFTING
Day 1:
1) Back squat: 7-1-7-1-7-1 (same weight for 7’s as last week’s 6’s, build on singles)
2) Deadlift: 4×5 heavier than last week
3a) DB bench press @ 21×1: 4×7-9 heavier than last week
3b) Single arm DB supinated row @ 20×1: 4×7-9 ea arm heavier than last week
4a) Double DB single leg RDL: 3×8 ea leg
4b) Banded lateral walk: 3×15-20 ea leg

Day 2:
1) Bench press: 7-1-7-1-7-1 (same weight for 7’s as last week’s 6’s, build on singles) (same weight for 6’s, build on singles)
2) Strict press: 3-2-2-1-1 building heavier than last week
3a) Lateral DB/KB box step-up (far leg step across): 4×6 ea leg challenging
3b) Double DB front squat: 4×10-12
4a) Glute-ham raise (scale to harop curl): 3x 8-10
4b) Weighted side plank: 3x :30-:45 ea side

Day 3:
1a) DB/KB Z press: 4×8 (both arms together)
1b) Ring/bench dips @ 20×1: 4×8-12
1c) Banded/cable tricep press-down: 4×20-25
2a) Supinated barbell bent-over row: 4×6-8 heavier than last week
2b) Single arm KB clean: 4×8-10 ea challenging
3) Front Squat + reverse lunge ea leg: 3×4 heavier than last week
4a) Tuck-ups: 4x :45 max effort
4b) Half kneeling ball slam (to down knee side): 4×8 ea
5) Stretch

WEIGHTLIFTING
Day 1:
1) Clean + jerk, 2+1: Build to heavy for the day with no misses
2) Clean + jerk, 1+2: 4 sets @ 90+% of today’s heavy complex
3) Back squat: 7-1-7-1-7-1 (same weight for 7’s as last week’s 6’s, build on singles)
4a) Double DB single leg RDL: 3×8 ea leg
4b) Banded lateral walk: 3×15-20 ea leg

Day 2:
1) Snatch: 5×2 @ 90+% of last week’s heavy
2) Snatch pull: 5×3 @ 95-100% of 1RM snatch
3) Front squat @ 32×1 + front squat, 2+1: 4 sets @ 95+% of last week’s heavy
4a) Glute-ham raise (scale to harop curl): 3x 8-10
4b) Weighted side plank: 3x :30-:45 ea side

Day 3:
1a) DB/KB Z press: 4×8 (both arms together)
1b) Ring/bench dips @ 20×1: 4×8-12
1c) Banded/cable tricep press-down: 4×20-25
2a) Supinated barbell bent-over row: 4×6-8 heavier than last week
2b) Single arm KB clean: 4×8-10 ea challenging
3) Front Squat + reverse lunge ea leg: 3×4 heavier than last week
4a) Tuck-ups: 4x :45 max effort
4b) Half kneeling ball slam (to down knee side): 4×8 ea
5) Stretch

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Lifting Programs: Week of 9.24.18

Week of 9.24.18

POWERLIFTING
Day 1:
1) Back squat: 6-1-6-1-6-1 (same weight for 6’s, build on singles)
2) Deadlift: 4×5 heavier than last week
3a) DB bench press @ 21×1: 4×8 heavy
3b) Single arm DB supinated row @ 20×1: 4×8 ea arm heavy
4a) Double DB single leg RDL: 3×8 ea leg
4b) Banded lateral walk: 3×15-20 ea leg

Day 2:
1) Bench press: 6-1-6-1-6-1 (same weight for 6’s, build on singles)
2) Strict press: 3-3-2-2-1 building heavier than last week
3a) DB lunge (knee just off floor): 4×8 ea heavier than last week
3b) Double DB front squat: 4×10-12
4a) Glute-ham raise (scale to harop curl): 3x 8-10
4b) Weighted side plank: 3x :30-:45 ea side

Day 3:
1a) DB/KB Z press: 4×8 (both arms together)
1b) Ring/bench dips @ 20×1: 4×8-12
1c) Banded tricep press-down: 4×20-25
2a) Supinated barbell bent-over row: 4×8 heavier than last week
2b) Double DB curl and press: 4×6-8 heavier than last week
3) Front Squat + reverse lunge ea leg: 3×5 heavier than last week
4a) Flutter kicks: 4x :45 max effort
4b) Half kneeling ball slam (to down knee side): 4×8 ea
5) Stretch

WEIGHTLIFTING
Day 1:
1) Clean deadlift + hang clean + front squat + jerk: 5 sets heavy across
2) Snatch pull: 5×3 @ 95-100% of 1RM snatch
3) Back squat: 6-1-6-1-6-1 (same weight for 6’s, build on singles)
4a) Double DB single leg RDL: 3×8 ea leg
4b) Banded lateral walk: 3×15-20 ea leg

Day 2:
1) Snatch: 5×2 building to heavy with no misses
2) Snatch balance: 5×2 @ 90% of last week’s heavy
3) Front squat @ 32×1: 4×3 building to heavy triple
4a) Glute-ham raise (scale to harop curl): 3x 8-10
4b) Weighted side plank: 3x :30-:45 ea side

Day 3:
1a) DB/KB Z press: 4×8 (both arms together)
1b) Ring/bench dips @ 20×1: 4×8-12
1c) Banded tricep press-down: 4×20-25
2a) Supinated barbell bent-over row: 4×8 heavier than last week
2b) Double DB curl and press: 4×6-8 heavier than last week
3) Front Squat + reverse lunge ea leg: 3×5 heavier than last week
4a) Flutter kicks: 4x :45 max effort
4b) Half kneeling ball slam (to down knee side): 4×8 ea
5) Stretch

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Lifting Programs: Week of 9.17.18

Week of 9.17.18

POWERLIFTING
Day 1:
1) Back squat: 6×4 at last week’s weight for perfect position
2) Deadlift: 4×4 at last week’s weight (no pause)
3a) DB high pull + hang muscle snatch (no legs), 5+5: 4 sets ea arm moderately heavy
3b) DB reverse fly: 4×12 moderate
4a) Unweighted GHD back extension: 3×15
4b) Banded Wall sit: 3x :30-:45

Day 2:
1) Bench press: 6×4 at last week’s weight for perfect position
2) Strict press: 4-3-2-1 building
3a) DB lunge (knee just off floor): 4×10 ea heavy
3b) Double DB Pendlay row: 4×8-10 heavier than last week
4a) Barbell good-morning: 3×15 light
4b) Weighted side plank: 3x :30-:45 ea side

Day 3:
1a) DB/KB Z press: 4×8 (both arms together)
1b) Ring/bench dips @ 20×1: 4×8-12
1c) Push-ups: 4x :30 max effort
2a) Supinated barbell bent-over row: 4×8 heavier than last week
2b) Double DB curl and press: 4×8 challenging
3) Front Squat + reverse lunge ea leg: 3×6 heavier than last week
4a) Flutter kicks: 4x :45 max effort
4b) Half kneeling ball slam (to down knee side): 4×8 ea
5) Stretch

WEIGHTLIFTING
Day 1:
1) Clean + Jerk: 5 sets heavy across
2) Snatch pull: 5×3 @ 95-100% of 1RM snatch
3) Back squat: 6×4 at last week’s weight for perfect position
4a) Unweighted GHD back extension: 3×15
4b) Banded Wall sit: 3x :30-:45

Day 2:
1) Snatch pull + snatch: Build to heavy, then 3 sets @ 90%
2) Snatch balance: 5×2 building to heavy double
3) Front Squat: 4×4 @ 75-80% of last week’s weight
4a) Barbell good-morning: 3×15 light
4b) Weighted side plank: 3x :30-:45 ea side

Day 3:
1a) DB/KB Z press: 4×8 (both arms together)
1b) Ring/bench dips @ 20×1: 4×8-12
1c) Push-ups: 4x :30 max effort
2a) Supinated barbell bent-over row: 4×8 heavier than last week
2b) Double DB curl and press: 4×8 challenging
3) Front Squat + reverse lunge ea leg: 3×6 heavier than last week
4a) Flutter kicks: 4x :45 max effort
4b) Half kneeling ball slam (to down knee side): 4×8 ea
5) Stretch

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Take Time to Slow Down: Further your Mindfulness Practice

Developing a mindfulness practice is critical to understanding and transforming our thoughts and emotions. Before we can take control of our mind and redirect negative thoughts to a positive place, we must first become aware of how we respond to situations in our daily life. This is easier said than done, particularly in the modern world where we find ourselves constantly connected to those around us. There are numerous benefits to this interwoven society, but the downside is that it distracts us from gaining a deeper understanding of our inner voice.

With the world around us moving forward at a mile a minute, the best way to tune in to our own mindset is to intentionally make time to slow things down. It is admirable to be striving for excellence and hustling during the day, but it is beneficial to find small pockets of time where you can step away from the grind and focus on awareness. Awareness is simply the act of being fully present and focusing on what is happening around, and within, you at this exact moment in time. If you are constantly focused on the next meeting, the next action, and the next item on the ToDo list then it becomes impossible to develop true awareness.

Awareness is an abstract concept, and developing it can occur in a number of arbitrary ways. Therein lies the problem! Thinking too much about how to effectively take a step in the right direction deters many from ever taking a step to begin with. It is important to understand that the goal is the process and not the destination. Learning how to slow your mind down has myriad health benefits including decreased stress and cortisol levels, increased sleep quality and, in a subjective sense, increased happiness and satisfaction with life. By simply trying to develop awareness, you will gain all of these benefits. There is no such thing as “winning” or “losing” when it comes to developing a mindfulness practice; it is your unique practice, and different strategies will work better for different people. Understand that you are winning by simply making the decision to dedicate some time to this endeavor.

That being said, there are some basic principles that will help you develop awareness and gain a better understanding of your inner voice:

  • Start with just 5 minutes at a time; extend it to 10 or 15 minutes as you progress and as your schedule allows
  • Some time is better than no time! It doesn’t need to be perfect, just jump in
  • Start by focusing on your breathing — long breaths through the nose
  • Begin to count your breaths, and focus only on how you are breathing
  • Think about quality of your breath: is it smooth like silk or labored and jagged?
  • As you breathe, try to clear your mind and focus only on your breathing
  • If your mind wanders, it’s okay! Bring it back to the breath as soon as you notice
  • Don’t beat yourself up if you get distracted or have difficulty; the victory is in coming back to the present, not in never wandering

Thinking about the nature and quality of your breath is a useful tool that allows you to focus your energy and your mind on something as opposed to nothing. Clearing the mind completely of outside thoughts is nearly impossible, and having a focal point can be beneficial in maintaining concentration. The quality of the breath is important; it should be long and smooth, with a consistent tempo throughout. If you find yourself taking shallow or irregular breaths, try to elongate your breathing and stay relaxed. This focus will allow your mind to stay locked in to the task, and the moment, at hand. From here, you will gain a deeper understanding of your thoughts and feelings which might otherwise go unobserved.

Focus on starting with awareness of your breathing and let your practice develop from there. Learn to slow your mind down and focus on nothing outside of the present moment. You can keep your eyes open or closed — don’t think that you need to sit cross-legged in a zen temple to effectively meditate and develop your practice. All it takes is some dedication to stepping away from the hustle and bustle of your daily life for a few brief moments each day. Think of it as an investment, and an inexpensive one at that! All it costs you is 5 minutes of your day, and the return on that investment is increased happiness, decreased stress and improved quality of life!

Until next time.

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Lifting Programs: Week of 9.10.18

Week of 9.10.18

POWERLIFTING
Day 1:
1) Back squat: 4×8 heavier than last week
2) Deadlift with 2s pause at knee: 4×4 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
2) Seated Bradford press: 4×5 heavier than last week
3a) Front-foot elevated split squat @ 20×1: 4×10 ea
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) Supinated barbell bent-over row: 4×8-10
2b) Banded bicep curl (under feet): 4×25
3) Front Squat + reverse lunge ea leg: 3×6 moderate
4a) Flutter kicks: 4x :45 max effort
4b) Side plank leg lifts: 4×10 ea
5) Stretch

WEIGHTLIFTING
Day 1:
1) Clean + Jerk, 1+2: 5 sets heavy across
2) Snatch-grip RDL + Hang snatch pull, 3+3: 4 sets heavy
3) Back squat: 4×8 heavier than last week
4a) Weighted GHD back extension: 3×12
4b) Banded Wall sit: 3x :30-:45

Day 2:
1) Hang snatch + snatch: Build to heavy, then 3 sets @ 90%
2) Snatch balance + OH squat @ 33×1, 2+1: 4 sets heavier than last week if possible
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) Supinated barbell bent-over row: 4×8-10
2b) Banded bicep curl (under feet): 4×25
3) Front Squat + reverse lunge ea leg: 3×6 moderate
4a) Flutter kicks: 4x :45 max effort
4b) Side plank leg lifts: 4×10 ea
5) Stretch

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Lifting Programs: Week of 9.3.18

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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Lifting Programs: Week of 8.27.18

Week of 8.27.18

POWERLIFTING
Day 1:
1) Back squat: Build to heavy set of 10 for the day, then 2×10 @ 90% of heavy
2) Deadlift with 2s pause at knee: 4×5 moderate
3a) DB pec fly: 4×12 moderate
3b) DB front raise + upright row: 4×12 moderate
4a) Weighted GHD back extension: 3×12
4b) Banded Wall sit: 3x :30-:45

Day 2:
1) Bench press: Build to heavy set of 10 for the day, then 2×10 @ 90% of heavy
2) Seated Bradford press: 4×6 moderate
3a) Double KB Single leg RDL (start KB’s on ground every rep): 4×8 ea leg
3b) Double DB/KB OH split squat: 4×6 slightly heavier than last week’s weight
4a) Barbell good-morning @ 2020: 3×12
4b) Side plank dip-ups: 3×10-12 ea side

Day 3:
1a) Double DB/KB bent-over row @ 20×0: 4×8
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) at last week’s weight
4a) Flutter kicks: 4x :45 max effort
4b) Side plank leg lifts: 4×10 ea
5) Stretch

WEIGHTLIFTING
Day 1:
1) Clean first pull + Clean + Jerk: 5 sets building
2) Snatch-grip RDL: 4×6 heavier than last week
3) Back squat: Build to heavy set of 10 for the day, then 2×10 @ 90% of heavy
4a) Weighted GHD back extension: 3×12
4b) Banded Wall sit: 3x :30-:45

Day 2:
1) Snatch: Build to heavy double, then 3×2 @ 90%
2) OH squat @ 33×1: 4×3 heavier than last week
3) Front Squat: 5×3 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) Double DB/KB bent-over row @ 20×0: 4×8
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) at last week’s weight
4a) Flutter kicks: 4x :45 max effort
4b) Side plank leg lifts: 4×10 ea
5) Stretch

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Lifting Programs: Week of 8.20.18

Week of 8.20.18

POWERLIFTING
Day 1:
1) Back squat: Build to heavy set of 10 for the day, then 2×10 @ 90% of heavy
2) RDL: 4×5 slightly heavier than last week
3a) DB pec fly: 4×12 moderate
3b) DB front raise + upright row: 4×12 moderate
4a) Weighted GHD back extension: 3×12
4b) Star side plank: 3x :20-:30 ea side

Day 2:
1) Bench press: Build to heavy set of 10 for the day, then 2×10 @ 90% of heavy
2) Seated BTN press: 4×5 slightly heavier than last week
3a) Single leg squat from box/plate(s) (gently tap heel to ground under control): 4×8 ea leg
3b) Double DB/KB OH split squat: 4×8 slightly heavier than last week’s weight
4a) Band good-morning @ 2020: 3×12
4b) Side plank dip-ups: 3×10-12 ea side

Day 3:
1a) DB JM press: 4×10 slightly heavier than last week
1b) DB bat-wing hold: 4x :20-:25 heavy
1c) Push-ups: 4x :45 max effort
2a) Double DB upright row: 4×10-12 at last week’s weight
2b) Banded bicep curl (under feet): 4×25
3) Front-racked reverse lunge: 3×14 (7 ea leg) at last week’s weight
4a) Flutter kicks: 4x :45 max effort
4b) Side plank leg lifts: 4×10 ea
5) Stretch

WEIGHTLIFTING
Day 1:
1) Clean + jerk, 2+2: 5 sets @ 90% of last week’s heaviest
2) Snatch-grip RDL: 4×6 challenging
3) Back squat: Build to heavy set of 10 for the day, then 2×10 @ 90% of heavy
4a) Weighted GHD back extension: 3×12
4b) Star side plank: 3x :20-:30 ea side

Day 2:
1) Power snatch + snatch, 1+1: 5 sets heavier than last week
2) OH squat @ 33×1: 4×3 moderately heavy
3) Front Squat: 5×3 heavier than last week across
4a) Band good-morning @ 2020: 3×12
4b) Side plank dip-ups: 3×10-12 ea side

Day 3:
1a) DB JM press: 4×10 slightly heavier than last week
1b) DB bat-wing hold: 4x :20-:25 heavy
1c) Push-ups: 4x :45 max effort
2a) Double DB upright row: 4×10-12 at last week’s weight
2b) Banded bicep curl (under feet): 4×25
3) Front-racked reverse lunge: 3×14 (7 ea leg) at last week’s weight
4a) Flutter kicks: 4x :45 max effort
4b) Side plank leg lifts: 4×10 ea
5) Stretch

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