Lifting Programs: Week of 3.5.18

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Week of 3.5.18

POWERLIFTING
Day 1:
1a) 1 and 1/4 Front squat: 4×4 heavier than last week
1b) Double DB Push Jerk: 4×6-8 heavier than last week
2) Back squat @ 20×1 tempo: Build to heavy set of 4 for the day
3a) Single arm DB/KB high pull: 3×10 ea arm
3b) Single arm DB curl and press: 3×6-8 ea arm
4) GHD back extensions: 4×10

Day 2:
1) Deadlift @ 20×1 tempo: Build to heavy set of 4 for the day
2) Bench press @ 20×1 tempo: Build to heavy set of 4 for the day
3a) SA KB front rack Bulgarian split squat (same arm as rear leg): 3×5-7 ea leg heavier than last week
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: 4×8-10 heavier than last week
1b) Single arm DB/KB row: 4×8-10 ea arm heaviest possible
2a) Deficit push-ups @ 2020: 4×9-17
2b) Chin-ups: 4x :35 max reps
3) Double DB/KB front squat: 3×12-15 heavier than last week
4a) Strict hanging tuck L-sit hold: 4x :30 accumulated
4b) Floor wipers (DB ea hand): 4×20 (10 to each DB)
5) Stretch

WEIGHTLIFTING
Day 1:
1) Muscle snatch into squat + snatch balance, 2+2: 3 sets building
2) Snatch: Build to heavy set of 2 for the day
3) Snatch pull: 3×3 heavier than Part 2
4) Back squat @ 20×1 tempo: Build to heavy set of 4 for the day

Day 2:
1) Clean pull + Clean + front squat: 5 sets heavy across
2) Jerk from racks: Build to heavy single for the day
3) Bench press @ 20×1 tempo: Build to heavy set of 4 for the day
4) GHD back extensions: 4×10

Day 3:
1a) Alternating 1-1-2 DB floor press: 4×8-10 heavier than last week
1b) Single arm DB/KB row: 4×8-10 ea arm heaviest possible
2a) Deficit push-ups @ 2020: 4×9-17
2b) Chin-ups: 4x :35 max reps
3) Double DB/KB front squat: 3×12-15 heavier than last week
4a) Strict hanging tuck L-sit hold: 4x :30 accumulated
4b) Floor wipers (DB ea hand): 4×20 (10 to each DB)
5) Stretch

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