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Lifting Programs: Week of 8.13.18

Week of 8.13.18

POWERLIFTING
Day 1:
1) Back squat: Build to heavy set of 10 for the day, then 2×10 @ 90% of heavy
2) RDL: 4×6 slightly heavier than last week
3a) Seated single arm DB Arnold press @ 31×1: 4×6-8 ea arm same weight as last week
3b) DB neutral grip bench press: 4x ME at same weight as Arnold press
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: 4×6 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 ea leg at 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: 4×10-12 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 moderate
2b) Banded/cable bicep curl (body perpendicular to rig, band at shoulder height): 4×10-12 ea
3) Front-racked reverse lunge: 3×12 (6 ea leg)
4a) Flutter kicks: 4x :45 max effort
4b) Side plank leg lifts: 4×10 ea
5) Stretch

WEIGHTLIFTING
Day 1:
1) Clean + front squat + jerk, 2+2+2: 5 sets building
2) Snatch balance + OH squat, 2+1: 4 sets @ 90% of last week’s weight
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, 2+1: 5 sets across @ 90% of last week’s heaviest
2) Halting clean deadlift (2s pause at knee) + clean pull, 1+2: 4 sets heavier than last week across
3) Front Squat: 5×3 heavy across
4a) Band good-morning @ 2020: 3×12
4b) Side plank dip-ups: 3×10-12 ea side

Day 3:
1a) DB JM press: 4×10-12 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 moderate
2b) Banded/cable bicep curl (body perpendicular to rig, band at shoulder height): 4×10-12 ea
3) Front-racked reverse lunge: 3×12 (6 ea leg)
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 8.6.18

Week of 8.6.18

POWERLIFTING
Day 1:
1) Back squat: 5×3 @ 85-90% of last week’s weight
2) RDL: 4×6 moderate
3a) Seated single arm DB Arnold press @ 31×1: 4×5-7 ea arm heavier than last week
3b) DB neutral grip bench press: 4x ME at same weight as Arnold press
4a) Weighted GHD back extension: 3×12
4b) Star side plank: 3x :20-:30 ea side

Day 2:
1) Bench press: 5×3 @ 85-90% of last week’s weight
2) Seated BTN press: 4×6 moderate
3a) Single leg squat from box/plate(s) (gently tap heel to ground under control): 4×6 ea leg
3b) Double DB/KB OH split squat: 4×6 ea leg moderate
4a) Band good-morning @ 2020: 3×12
4b) Weighted Russian twist: 3×20

Day 3:
1a) DB JM press: 4×10 moderate
1b) DB bat-wing hold: 4x :20-:25 heavy
1c) Push-ups: 4x :45 max effort
2a) DB front raise (overhead): 4×8-10 heavier than last week
2b) Banded/cable bicep curl (body perpendicular to rig, band at shoulder height): 4×10-12 ea
3) Front Squat: 3×10 @ 65-75%
4a) Flutter kicks: 4x :45 max effort
4b) Side plank leg lifts: 4×10 ea
5) Stretch

WEIGHTLIFTING
Day 1:
1) Clean + front squat + jerk, 1+2+2: 5 sets building
2) Snatch balance: 4×2 building slightly
3) Back squat: 5×3 @ 85-90% of last week’s weight
4a) Weighted GHD back extension: 3×12
4b) Star side plank: 3x :20-:30 ea side

Day 2:
1) Power snatch + snatch, 2+1: 5 sets building
2) Halting clean deadlift (2s pause at knee) + clean pull, 2+2: 4 sets heavier than last week across
3) Front Squat @ 22×1 + front squat, 2+2: 5 sets at last week’s weight
4a) Band good-morning @ 2020: 3×12
4b) Weighted Russian twist: 3×20

Day 3:
1a) DB JM press: 4×10 moderate
1b) DB bat-wing hold: 4x :20-:25 heavy
1c) Push-ups: 4x :45 max effort
2a) DB front raise (overhead): 4×8-10 heavier than last week
2b) Banded/cable bicep curl (body perpendicular to rig, band at shoulder height): 4×10-12 ea
3) Front Squat: 3×10 @ 65-75%
4a) Flutter kicks: 4x :45 max effort
4b) Side plank leg lifts: 4×10 ea
5) Stretch

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Focus on HOW you Exercise

Many of you out there are putting in tremendous levels of effort in the gym. Many still are matching that effort equally with the little things that happen outside of the gym: nutrition, mobility, hydration and sleep. You are squeezing all the possible juice out of your training sessions and lifestyle; your mindset is positive and you are focused on the big picture and the little steps along the way; you understand the balance between training hard enough and listening to your body. All of this, and you still aren’t getting any better. Your goals still elude you. You feel stuck.

What does one do when faced with this conundrum? There is one critical factor that often goes ignored when people begin taking their fitness seriously, when they begin pushing and reaching for their potential: how we move, and not just how often, determines everything. This concept is multi-faceted, and it is important to understand both the physical and mental components of movement.

From a physical standpoint, being mindful of how we are performing certain actions determines, very unsurprisingly, how well we perform those actions. We can discuss this topic in perpetuity: if you waste energy with poor movement then you will be unable to perform more work, be unable to lift more weight, and therefore leave tremendous amounts of potential progress on the table when you leave the gym. In addition, rate of injury increases dramatically when exercises are performed poorly or without conscious thought regarding positions. Coach Chase here at Invictus Boston already wrote an incredible article on this topic here.

Many of you reading already understand this concept. You think that this article is not about you, that I couldn’t possibly be addressing those of you who already move well, train hard and focus on your recovery. Take a moment to think about the following question: regardless of how you move, how focused are you when you step into the gym?

How often do you spend looking at screens? Many watches now display notifications from your mobile device; do you put your phone in airplane mode when training or do you let those buzzes on your wrist distract you? How often do you rest longer than you should between sets and exercises? How often do you let your mind wander to the problems of the day instead of focusing on what you are doing in the present moment? How many of you think about the intent of a given exercise, or how it should feel when performed? How many of you, despite how well your movement looks, are actually focusing on each individual rep to the best of your ability?

In order to continue progressing when you are doing all of the other things right, you must focus on the why and the how. You must understand why you are doing what you are doing and, in turn, must focus on how to do those things in line with their intent. You must tune out the distractions and focus, truly focus, on exactly what you are doing in the present moment. Learn to use fitness as your escape, as the anchor that holds the other pieces of your day together. Don’t allow those pieces to distract you and reduce the quality of your time spent bettering yourself.

Gain enjoyment from the process, but make sure that this process is performed well. Make sure you put as much effort into your training environment as you do into your actual training. Take responsibility for yourself, and realize that your actions affect others as well. Stay focused, stay positive and support those who train with you. A high tide, raises all ships. Be that high tide in your gym community. Spending more effort thinking about how you exercise, in all aspects, will allow you to realize your true potential and make incredible strides. You might just find that you also gain greater enjoyment from your time spent in the gym.

Until next time.

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Lifting Programs: Week of 7.30.18

Week of 7.30.18

POWERLIFTING
Day 1:
1) Back squat: 5×5 heavier than last week across
2) Elevated deadlift (6”): 4×10 at last week’s weight
3a) Seated single arm DB Arnold press @ 31×1: 4×6-8 ea arm
3b) DB skull crushers: 4x ME at 70-80% of press weight
4a) Weighted GHD back extension: 3×12
4b) Banded Side kicks: 3×15 ea

Day 2:
1) Bench press: 5×5 heavier than last week across
2) Push press: 4×10 at last week’s weight
3a) Single leg cross-body RDL: 4x10ea at last week’s weight
3b) Single arm OH split squat: 4×10 ea at last week’s weight
4a) Barbell good-morning: 3×12-15 moderate
4b) Weighted Russian twist: 3×20

Day 3:
1a) See-saw DB bench press: 4×16 (8 ea) at last week’s weight
1b) Seated band/cable row: 4×12-15 heavier than last time
1c) Weighted push-ups: 4×10-15 (unweighted/scaled as needed)
2a) DB front raise (overhead): 4×10 at last week’s weight
2b) Banded/cable bicep curl (body perpendicular to rig, band/cable at shoulder height): 4×10-12 ea
3) Front Squat: 3×8 @ 65-75%
4a) Flutter kicks: 4x :45 max effort
4b) Side plank leg lifts: 4×10 ea
5) Stretch

WEIGHTLIFTING
Day 1:
1) Clean + front squat + jerk, 1+1+2: 5 sets building
2) Snatch balance + OH squat, 1+5: 4 sets at last week’s weight
3) Back squat: 5×5 heavier than last week across
4a) Weighted GHD back extension: 3×12
4b) Banded Side kicks: 3×15 ea

Day 2:
1) Power snatch + snatch: 5×2 building
2) Halting clean deadlift (2s pause at knee) + clean pull, 2+3: 4 sets heavy across
3) Front Squat @ 22×1 + front squat, 2+1: 5 sets at last week’s weight
4a) Barbell good-morning: 3×12-15 moderate
4b) Weighted Russian twist: 3×20

Day 3:
1a) See-saw DB bench press: 4×16 (8 ea) at last week’s weight
1b) Seated band/cable row: 4×12-15 heavier than last time
1c) Weighted push-ups: 4×10-15 (unweighted/scaled as needed)
2a) DB front raise (overhead): 4×10 at last week’s weight
2b) Banded/cable bicep curl (body perpendicular to rig, band/cable at shoulder height): 4×10-12 ea
3) Front Squat: 3×8 @ 65-75%
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 7.23.18

Week of 7.23.18

POWERLIFTING
Day 1:
1) Back squat: 5×5 heavier than last week across
2) Elevated deadlift (6”): 4×9 at last week’s weight
3a) Seated DB see-saw press: 4×14 (7 ea) at last week’s weight
3b) DB skull crushers: 4x ME at 70-80% of press weight
4a) Weighted GHD back extension: 3×12
4b) Banded Side kicks: 3×15 ea

Day 2:
1) Bench press: 5×5 heavier than last week across
2) Push press: 4×9 at last week’s weight
3a) Single leg cross-body RDL: 4×8 heavier than last week
3b) Single arm OH split squat: 4×8 ea leg
4a) Barbell good-morning: 3×12-15 moderate
4b) Weighted Russian twist: 3×20

Day 3:
1a) See-saw DB bench press: 4×14 (7 ea) at last week’s weight
1b) Seated band/cable row: 4×15-20
1c) Weighted push-ups: 4×8-12 (unweighted/scaled as needed)
2a) DB front raise (overhead): 4×8 moderately heavy
2b) Seated DB hammer curl: 4×10 at last week’s weight
3) Front Squat: 3×10 @ 60-70%
4a) Rower pike-ups: 4×10-15
4b) Side plank leg lifts: 4×10 ea
5) Stretch

WEIGHTLIFTING
Day 1:
1) Low hang clean + front squat + jerk, 2+1+2: 5 sets building
2) Snatch balance + OH squat, 1+4: 4 sets at last week’s weight
3) Back squat: 5×5 heavier than last week across
4a) Weighted GHD back extension: 3×12
4b) Banded Side kicks: 3×15 ea

Day 2:
1) Power snatch + low hang snatch + snatch: 5 sets building
2) Clean deadlift + clean pull, 3+3: 4 sets heavy across
3) Front Squat @ 22×1 + front squat, 1+2: 5 sets heavier than last week across
4a) Barbell good-morning: 3×12-15 moderate
4b) Weighted Russian twist: 3×20

Day 3:
1a) See-saw DB bench press: 4×14 (7 ea) at last week’s weight
1b) Seated band/cable row: 4×15-20
1c) Weighted push-ups: 4×8-12 (unweighted/scaled as needed)
2a) DB front raise (overhead): 4×8 moderately heavy
2b) Seated DB hammer curl: 4×10 at last week’s weight
3) Front Squat: 3×10 @ 60-70%
4a) Rower pike-ups: 4×10-15
4b) Side plank leg lifts: 4×10 ea
5) Stretch

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Your Mind is the Master of Your Body

This past weekend I had the honor and privilege of participating in the TEAMWORK event sponsored by Kill Cliff and hosted by my friends at CrossFit Southie here in Boston. Some of you may have heard me mention this event, or you may have seen me describe it on social media. In short, it was a crucible designed to raise money for the Navy SEAL Foundation; it consisted of 24 Hero workouts (named after fallen SEALs) to be completed in 24 hours — one every hour. These workouts were to be tackled in teams of 3 or more, with the idea being that participants would complete a handful of workouts at various intervals throughout the event.

The goal for me was simple: complete all 24 workouts with my teammates to test my mental limits while raising money for a great cause. I have always been interested in pursuing feats that were far more mental than physical. When asked if I would ever run a marathon, I responded that I would much sooner run an ultra-marathon than a marathon. The ability of the mind to endure what the body at first cannot has become an obsession of mine. What began as an interest has evolved into a thought that pervades my consciousness. It wasn’t until the middle of the night on Saturday, with more than 12 hours of work behind me, that I truly witnessed the capabilities of the human mind.

Workout 13 was when I realized what the human body is capable of when the mind has decided to endure. I moved through the workout “Blake” at 12am as if I was fresh, rested and properly caffeinated. My body felt great, I felt energized, I was moving quickly and efficiently. Had I watched a video of my performance I would assume it was from a solid training day likely following a day of good rest, hydration and recovery. Hour 18 showed similar standouts; this was at 5 in the morning after working out for 17 hours and being awake for 21. How is this possible? How could my body be performing these feats when I was surely exhausted beyond comprehension?

The mind is the master of the body. Thought controls action, but it requires you to believe that thought and to be focused on the present moment. When I stopped thinking about how many hours were left, when I stopped thinking about what we had already completed, when I stopped worrying about how sore or how tired I was and focused simply on the task at hand — that is when the magic happened. I had convinced myself I would never quit, I had already made up my mind that I would complete every workout in full, and so all that was left to do was execute. When my body realized that my brain was in control, and that I had already decided what the outcome would be, it began to run on autopilot. It did what I asked it to do because I believed, with every fiber of my being, that there was no alternative.

So if this type of superhuman effort is possible, what prevents most people from experiencing it, from achieving this “flow state” as it is often called? We are hardwired to shy away at the first sign of physical discomfort. Our bodies are designed to preserve us, to maintain homeostasis at all costs. Pain and discomfort send signals to our brain that we must stop doing what we are doing in order to survive. Once you realize that discomfort is just that, a signal, then you can overcome it. You can use the mind to tell your body, “today, we are ignoring this signal. Today we are going a bit further.” From here a world of possibilities opens up to you.

It is important to understand that pain and discomfort is not just physical in nature. This same approach works for emotional pain and may, in fact, be even more effective in this realm. Emotional pain is a product of the mind entirely and thus can be rewired and reprogrammed. One must understand, most importantly, that this is a learned behavior and does not come naturally to our species. In order to grow, in order to take control of your body and the signals it transmits, you must challenge yourself regularly.

Every time you confront discomfort and make a choice to push past it, you increase your capacity to endure. Much like running builds the lungs and allows for the accumulation of miles, so too does the battle with discomfort increase the capacity to combat further discomfort. There is so much more potential to be found if you can simply make a conscious decision to push past the initial reaction that often accompanies change. If you can decide to ignore that signal, that reflexive action of your subconscious, then what you can achieve is truly limitless.

Until next time.

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Lifting Programs: Week of 7.16.18

Week of 7.16.18

POWERLIFTING
Day 1:
1) Back squat: 5×5 moderately heavy across
2) Elevated deadlift (6”): 4×8 moderate
3a) Seated DB see-saw press: 4×12 (6 ea) heavy
3b) Banded tricep press-down: 4×15-20
4a) Weighted GHD back extension: 3×12
4b) Banded Side kicks: 3×15 ea

Day 2:
1) Bench press: 5×5 moderately heavy across
2) Push press: 4×8 moderate/perfect
3a) Single leg cross-body RDL: 4×8 ea
3b) Single arm DB Hang Clean and press: 4×6 ea heavier than last week
4a) Barbell good-morning: 3×12-15 moderate
4b) Weighted Russian twist: 3×20

Day 3:
1a) See-saw DB bench press: 4×12 (6 ea) challenging
1b) Seated band row: 4×15-20
1c) Weighted push-ups: 4×8-12 (unweighted/scaled as needed)
2a) Single arm DB upright row: 4×5-7 ea slightly heavier than last week
2b) Seated DB hammer curl: 4×8 heavier than last time
3) Front Squat: 3×8 @ 60-70%
4a) Rower pike-ups: 4×8-12
4b) Strict hanging leg raise: 4×8-12
5) Stretch

WEIGHTLIFTING
Day 1:
1) Clean + low hang clean + jerk, 1+1+2: 5 sets building
2) Snatch balance + OH squat, 1+3: 4 sets heavy across
3) Back squat: 5×5 moderately heavy across
4a) Weighted GHD back extension: 3×12
4b) Banded Side kicks: 3×15 ea

Day 2:
1) Power snatch + low hang snatch, 1+2: 5 sets building
2) Clean deadlift + clean pull, 3+2: 4 sets heavy across
3) Front Squat @ 22×1 + front squat, 2+1: 5 sets heavy across
4a) Barbell good-morning: 3×12-15 moderate
4b) Weighted Russian twist: 3×20

Day 3:
1a) See-saw DB bench press: 4×12 (6 ea) challenging
1b) Seated band row: 4×15-20
1c) Weighted push-ups: 4×8-12 (unweighted/scaled as needed)
2a) Single arm DB upright row: 4×5-7 ea slightly heavier than last week
2b) Seated DB hammer curl: 4×8 heavier than last time
3) Front Squat: 3×8 @ 60-70%
4a) Rower pike-ups: 4×8-12
4b) Strict hanging leg raise: 4×8-12
5) Stretch

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Lifting Programs: Week of 7.9.18

Week of 7.9.18

POWERLIFTING
Day 1:
1) Deadlift: 5×2 @ 75-80% of last week’s weight
2) Front Squat: 4×2 @ 75-80% of last week’s weight
3a) Seated DB see-saw press: 4×16 (8 ea)
3b) Skater lunge (rear leg floating): 4×8 ea leg
3c) Banded/cable tricep press-down: 4×12-15
4a) Weighted GHD back extension: 3×12
4b) Banded Side Plank clam shell: 3×15 ea side

Day 2:
1) Bench press: 5×2 @ 75-80% of last week’s weight
2) Strict press: 4×3 @ 75-80% of last week’s weight
3a) Single leg cross-body RDL: 3×8 ea
3b) Single arm DB Hang Clean and press: 3×8 ea
3c) Seated hamstring curl: 3×15
4a) Barbell good-morning: 3×12-15 moderate
4b) Single arm standing oblique crunch: 3×8-10 ea

Day 3:
1a) Semi-Supinated DB floor press: 4×6 heavier than last week
1b) Seated band/cable row: 4×15-20
1c) Narrow push-ups @ 20×0: 4×10-15 (modified if necessary)
2a) Single arm DB upright row: 4×6-8 slightly heavier than last week
2b) Seated DB hammer curl: 4×8-10
3) Front Squat: 3×10 @ 55-65%
4a) Rower pike-ups: 4×8-12
4b) Strict hanging leg raise: 4×8-12
5) Stretch

WEIGHTLIFTING
Day 1:
1) Snatch: 5×2 @ 80-85% of last week’s weight
2) Clean + Jerk: 4×2 @ 75-80% of last week’s weight
3) Back Squat: 5×3 @ 75-80% of last week’s weight
4a) Weighted GHD back extension: 3×12
4b) Banded Side Plank clam shell: 3×15 ea side

Day 2:
1) Clean + front squat + jerk: 5 sets @ 70-75% of last week’s weight
2) Strict press: 4×3 @ 75-80% of last week’s weight
3) Front Squat: 5×2 @ 75-80% of last week’s weight
4a) Barbell good-morning: 3×12-15 moderate
4b) Single arm standing oblique crunch: 3×8-10 ea

Day 3:
1a) Semi-Supinated DB floor press: 4×6 heavier than last week
1b) Seated band/cable row: 4×15-20
1c) Narrow push-ups @ 20×0: 4×10-15 (modified if necessary)
2a) Single arm DB upright row: 4×6-8 slightly heavier than last week
2b) Seated DB hammer curl: 4×8-10
3) Front Squat: 3×10 @ 55-65%
4a) Rower pike-ups: 4×8-12
4b) Strict hanging leg raise: 4×8-12
5) Stretch

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Lifting Programs: Week of 7.2.18

Week of 7.2.18

POWERLIFTING
Day 1:
1) Elevated deadlift (4” off ground): 5×3 building to heavy for the day
2) Front Squat: 4×2 building to heavy for the day
3a) Bench press: 6×2 @ 85% for speed
3b) Skater lunge (rear leg floating): 6×6 ea leg
4a) Weighted GHD back extension: 3×12
4b) Banded Side Plank clam shell: 3×15 ea side

Day 2:
1) Board press (one board): 5×3 building to heavy for the day
2) Strict press: 4×3 building to heavy for the day
3a) Sumo deadlift: 6×2 @ 85% for speed
3b) Single arm DB Hang Clean and press: 6×5 ea
4a) Barbell good-morning: 3×12-15 moderate
4b) Single arm standing oblique crunch: 3×8-10 ea

Day 3:
1a) Semi-Supinated DB floor press: 4×8 heavier than last week
1b) Seated band row: 4×15-20
1c) Narrow push-ups @ 20×0: 4×8-12 (modified if necessary)
2a) DB upright row: 4×8-10 heavy
2b) Seated DB hammer curl: 4×8-10
3) Front Squat: 3×12 @ 50-60%
4a) Rower pike-ups: 4×8-12
4b) Strict hanging leg raise: 4×8-12
5) Stretch

WEIGHTLIFTING
Day 1:
1) Snatch: 5×2 heavy across
2) Clean + Jerk: 4×2 heavy across
3) Back Squat: 5×3 heavier than last week across
4a) Weighted GHD back extension: 3×12
4b) Banded Side Plank clam shell: 3×15 ea side

Day 2:
1) Clean + jerk: 5 sets building heavier than last week
2) Strict press: 4×3 building to heavy for the day
3) Front Squat: 5×2 building to heavier than last week
4a) Barbell good-morning: 3×12-15 moderate
4b) Single arm standing oblique crunch: 3×8-10 ea

Day 3:
1a) Semi-Supinated DB floor press: 4×8 heavier than last week
1b) Seated band row: 4×15-20
1c) Narrow push-ups @ 20×0: 4×8-12 (modified if necessary)
2a) DB upright row: 4×8-10 heavy
2b) Seated DB hammer curl: 4×8-10
3) Front Squat: 3×12 @ 50-60%
4a) Rower pike-ups: 4×8-12
4b) Strict hanging leg raise: 4×8-12
5) Stretch

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Lifting Programs: Week of 6.25.18

Week of 6.25.18

POWERLIFTING
Day 1:
1) Elevated deadlift (4” off ground): 5×3 building to heavy for the day
2) Front Squat: 4×2 building to heavy for the day
3a) Bench press: 6×2 @ 80% for speed
3b) Skater lunge (rear leg floating): 6×6 ea leg
4a) Weighted GHD back extension: 3×12
4b) Side Plank clam shell: 3×15 ea side

Day 2:
1) Board press (one board): 5×3 building to heavy for the day
2) Strict press: 4×3 building to heavy for the day
3a) Sumo deadlift: 6×2 @ 80% for speed
3b) Seated single arm DB Arnold press: 6×4 ea arm heavier than last week
4a) Double DB Kang squat (DB’s resting on shoulders): 3×8
4b) Single arm standing oblique crunch: 3×8-10 ea

Day 3:
1a) Semi-Supinated DB floor press: 4×8-10
1b) Double DB supinated bent-over row: 4×8 heavier than last week
1c) Narrow push-ups @ 20×0: 4×8-12 (modified if necessary)
2a) DB upright row: 4×8-10 heavy
2b) KB bicep curl: 4×6-8 heavier than last time if possible
3) Back squat + reverse lunge ea leg: 3×4 heavier than last week
4a) Rower pike-ups: 4×8-12
4b) Strict hanging leg raise: 4×8-12
5) Stretch

WEIGHTLIFTING
Day 1:
1) Power snatch + snatch, 1+1: 5 sets heavier than last week across
2) Clean + front squat, 1+1: 5 sets heavier than last week across
3) Back Squat: 5×3 heavier than last week across
4a) Weighted GHD back extension: 3×12
4b) Side Plank clam shell: 3×15 ea side

Day 2:
1) Clean + jerk, 1+2: 5 sets building heavier than last week
2) Strict press: 4×3 building to heavy for the day
3) Front Squat: 5×2 building to heavier than last week
4a) Double DB Kang squat (DB’s resting on shoulders): 3×8
4b) Single arm standing oblique crunch: 3×8-10 ea

Day 3:
1a) Semi-Supinated DB floor press: 4×8-10
1b) Double DB supinated bent-over row: 4×8 heavier than last week
1c) Narrow push-ups @ 20×0: 4×8-12 (modified if necessary)
2a) DB upright row: 4×8-10 heavy
2b) KB bicep curl: 4×6-8 heavier than last time if possible
3) Back squat + reverse lunge ea leg: 3×4 heavier than last week
4a) Rower pike-ups: 4×8-12
4b) Strict hanging leg raise: 4×8-12
5) Stretch

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