Lifting Programs: Week of 1.30.17

 In Weekly Lifting Program

Week of 1.30.17

POWERLIFTING
Day 1:
1) Deadlift: 3×8 @ moderately heavy weight (65-70%; should be relatively fast but difficult)
2) Deadlift: 3×4 @ ~85%
3) Front rack lunges: 4×8 ea leg heavy
4a) Single leg box jump: 5×6 ea leg
4b) Weighted superman (bar in back rack): 5×10
5) Hamstring/hip mobility

Day 2:
1) Back squat pyramid — 3 sets: 4@85%-4@75%-6@65%-8@50%
2) Close-grip bench press: 8-4-8-3-8-2 (8’s should be 60-65% and 4-3-2 should be building)
3a) Single arm DB press: 4×8 ea arm
3b) DB upright row: 4×12 moderate
4) Banded/weighted GHD back extension: 4×8

Day 3:
1a) Seated strict press: 5×8-10 moderately heavy
1b) Single arm DB row: 4×10-12 heavy
2a) DB bicep curl: 4×10-12
2b) Ring or box dips @ 2121 tempo: 4×10-12
2c) Single leg squat from box: 4×8-10 ea leg controlled (push butt back and focus on hamstrings, not quads; bottom foot toes pulled up towards shins)
3a) DB pull-overs: 3×8 heavy
3b) DB floor press: 3×8-10 heavy
3c) Banded tricep press-downs: 3×15
4a) GHD sit-up: 4×20-25
4b) V-ups: 4×20-25
5) Stretch

WEIGHTLIFTING
Day 1:
1) Muscle snatch + 3-position OH squat with 5s pause in last position, 3+1: 5 sets building
2) Snatch pull + low hang snatch, 1+3: 5 sets heavy across
3) Front rack lunges: 4×8 ea leg heavy
4) Banded/weighted GHD back extension: 3×10

Day 2:
1) Clean pull + power clean + low hang clean, 1+1+1: 5 sets heavy across
2) Front squat + jerk, 3+1: 4 sets building
3) Back squat pyramid — 2 sets: 4@85%-4@75%-6@65%-8@50%
4) Banded/weighted GHD back extension: 4×8

Day 3:
1a) Seated strict press: 5×8-10 moderately heavy
1b) Single arm DB row: 4×10-12 heavy
2a) DB bicep curl: 4×10-12
2b) Ring or box dips @ 2121 tempo: 4×10-12
2c) Single leg squat from box: 4×8-10 ea leg controlled (push butt back and focus on hamstrings, not quads; bottom foot toes pulled up towards shins)
3a) DB pull-overs: 3×8 heavy
3b) DB floor press: 3×8-10 heavy
3c) Banded tricep press-downs: 3×15
4a) GHD sit-up: 4×20-25
4b) V-ups: 4×20-25
5) Stretch

0

Start typing and press Enter to search