Lifting Programs: Week of 2.20.17

 In Weekly Lifting Program

Week of 2.20.17

POWERLIFTING
Day 1:
1) Deadlift: 8-6-4 heavier than last week’s weight (70-75%; should be relatively fast but difficult)
2) Deadlift: 3×2 @ 91%
3) Box squats: 6×3 @ 50-60% of 1RM just below parallel (add bands if speed is adequate)
4a) Seated box jumps: 4×6 for height
4b) Barbell good-morning: 4×10 moderately heavy
5) Hamstring/hip mobility

Day 2:
1) Front squat pyramid — 2 sets: 2@90%-2@80%-4@70%-6@60%
2) Close-grip bench press: 6-3-6-2-6-1 (6’s should be 65-70% and 3-2-1 should be building heavier than last time)
3a) DB/KB split squat: 4×8 ea leg
3b) DB/KB goblet squat: 4×12 same weight as 3a immediately following split squats
4a) DB see-saw press: 4×16 (8 ea arm) moderately heavy
4b) Double DB/KB bent-over row: 4×10
4) Banded/weighted GHD back extension: 4×8

Day 3:
1a) Seated Bradford press: 5×6-8 heavier than last week
1b) DB/plate Cuban rotation (no press): 5×10 light
2a) Chin-ups: 4×8-12
2b) Push-ups @ 2121 tempo: 4×12-15
2c) Double DB/KB RDL: 4×10-12 heavier than last week
3) 3 sets with a barbell, moderate weight for speed:
10 upright rows
10 standing tricep extensions
10 bicep curls
10 forearm curls
4a) GHD sit-up: 4×20-25
4b) Weighted Russian twists: 4×25
5) Stretch

WEIGHTLIFTING
Day 1:
1) Muscle snatch + snatch balance + OH squat, 2+1+1: 5 sets building
2) Hang snatch + snatch, 2+1: 5 sets heavy across
3) Overhead lunges (jerk grip): 4×4 ea leg with perfect overhead lockout
4) Banded/weighted GHD back extension: 3×10

Day 2:
1) Power clean + low hang power clean + hang clean: 5 sets heavy across
2) Front squat + jerk, 2+1: 4 sets building heavier than last week
3) Front squat pyramid — 2 sets: 2@90%-2@80%-4@70%-6@60%
4) Banded/weighted GHD back extension: 4×8

Day 3:
1a) Seated Bradford press: 5×6-8 heavier than last week
1b) DB/plate Cuban rotation (no press): 5×10 light
2a) Chin-ups: 4×8-12
2b) Push-ups @ 2121 tempo: 4×12-15
2c) Double DB/KB RDL: 4×10-12 heavier than last week
3) 3 sets with a barbell, moderate weight for speed:
10 upright rows
10 standing tricep extensions
10 bicep curls
10 forearm curls
4a) GHD sit-up: 4×20-25
4b) Weighted Russian twists: 4×25
5) Stretch

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