Lifting Programs: Week of 2.27.17

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Week of 2.27.17

POWERLIFTING
Day 1:
1) Deadlift: 7-5-3 heavier than last week’s weight (75-80%; should be relatively fast but difficult)
2) Deadlift: 3×2 @ 90-95%
3) Box squats @ 41×1 tempo: 6×3 moderately heavy
4a) Seated box jumps: 4×6 for height
4b) Russian KB swings: 4×12-15 heavy
5) Hamstring/hip mobility

Day 2:
1) Back squat pyramid — 2 sets: 2@90%-2@80%-4@70%-6@60%
2) Close-grip bench press: 5-4-3-2-1 building weight each set
3a) DB/KB split squat: 4×8 ea leg
3b) DB/KB step-ups: 4×6 ea leg IMMEDIATELY following 3a
4a) DB see-saw press: 4×14 (7 ea arm) heavier than last week
4b) Double DB/KB bent-over row: 4×8-10 heaviest possible
4) Banded/weighted GHD back extension: 4×8

Day 3:
1a) DB floor press: 5×10-12 heaviest possible
1b) DB/plate Cuban rotation (no press): 5×10 light
2a) Chin-ups: 4×8-12 OR weighted chin-ups: 4×6-8
2b) Seated DB tricep extension (single, heavy DB): 4×10-12
2c) Double DB/KB RDL: 4×8-10 heavier than last week
3) DB bicep curls “21’s” x4 sets (7 reps from bottom to halfway, 7 reps from halfway to top, 7 full ROM reps; rest as needed between sets)
4a) GHD sit-up: 4×20-25
4b) Weighted Russian twists: 4×25
5) Stretch

WEIGHTLIFTING
Day 1:
1) Muscle snatch + OH squat, 1+1: 5 sets building
2) Snatch: 5×3 heavy across
3) Press from split: 4×5
4) Push press + push jerk, 4+2: 4 sets same weight as Part 3
5) Banded/weighted GHD back extension: 3×10

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

Day 3:
1a) DB floor press: 5×10-12 heaviest possible
1b) DB/plate Cuban rotation (no press): 5×10 light
2a) Chin-ups: 4×8-12 OR weighted chin-ups: 4×6-8
2b) Seated DB tricep extension (single, heavy DB): 4×10-12
2c) Double DB/KB RDL: 4×8-10 heavier than last week
3) DB bicep curls “21’s” x4 sets (7 reps from bottom to halfway, 7 reps from halfway to top, 7 full ROM reps; rest as needed between sets)
4a) GHD sit-up: 4×20-25
4b) Weighted Russian twists: 4×25
5) Stretch

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