Lifting Programs: Week of 3.12.18

 In Weekly Lifting Program

Week of 3.12.18

POWERLIFTING
Day 1:
1) 1 and 1/4 Front squat: Build to heavy set of 3 for the day
2) Back squat (no tempo): 5×3 @ 80% of last week’s heavy 4
3a) Single arm DB/KB high pull: 3×10 ea arm
3b) Single arm DB curl and press: 3×5-7 ea arm heavier than last week
4) GHD back extensions: 4×10

Day 2:
1) Deadlift (no tempo): 5×3 @ 80% of last week’s heavy 4
2) Bench press (no tempo): 5×3 @ 80% of last week’s heavy 4
3a) SA KB split squat (feet on floor): 3×5 ea leg heavy
3b) Single leg goblet squat to box: 3×6-8 ea leg
4) Glute-ham raises: 3×5-7

Day 3:
1a) Alternating 1-1-2 DB floor press: 4×6-8 heavier than last week
1b) Single arm DB/KB row: 4×6-8 ea arm heavier than last week
2a) DB Arnold press: 4×6-8 ea arm
2b) Chin-over-bar hold (chin-up grip): 4x Max without failure
3) Double DB/KB front squat: 3×10-12 heavier than last week
4a) Strict hanging tuck L-sit hold: 4x :30-:35 accumulated
4b) Floor wipers (DB ea hand): 4×20 (10 to each DB)
5) Stretch

WEIGHTLIFTING
Day 1:
1) Muscle snatch + snatch balance + OH squat, 1+1+2: 3 sets building
2) Snatch + hang snatch: Build to heavy for the day
3) Snatch pull: 3×3 heavier than Part 2
4) Back squat (no tempo): 5×3 @ 80% of last week’s heavy 4

Day 2:
1) Clean pull + Clean: 5 sets building to heavy
2) Front squat + jerk: 4×1 @ 75-80% of last week’s heavy jerk
3) Bench press (no tempo): 5×3 @ 80% of last week’s heavy 4
4) GHD back extensions: 4×10

Day 3:
1a) Alternating 1-1-2 DB floor press: 4×6-8 heavier than last week
1b) Single arm DB/KB row: 4×6-8 ea arm heavier than last week
2a) DB Arnold press: 4×6-8 ea arm
2b) Chin-over-bar hold (chin-up grip): 4x Max without failure
3) Double DB/KB front squat: 3×10-12 heavier than last week
4a) Strict hanging tuck L-sit hold: 4x :30-:35 accumulated
4b) Floor wipers (DB ea hand): 4×20 (10 to each DB)
5) Stretch

0

Start typing and press Enter to search