Lifting Programs: Week of 4.2.18

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Week of 4.2.18

POWERLIFTING
Day 1:
1) Back squat: 4-2-1-4-2-1 (go heavier than last week on all sets)
2) Bench press: Build to heavy set of 4 for the day
3a) Overhead banded tricep extension @ 20×0: 4×20-25
3b) Single arm band W fly: 4×10 ea arm
4a) Weighted GHD back extension: 3×10
4b) Alternating DB snatch: 3×10 (5 ea arm heavier than last week)

Day 2:
1) Deadlift: 4-2-1-4-2-1 (go heavier than last week on all sets)
2) 1 and 1/4 front squat: Build to heavy set of 4 for the day
3a) Cross-body single leg KB/DB RDL @ 2111: 4×4-6 ea leg heavier than last week
3b) Single arm DB Cuban press: 4×10 ea arm
4) GHD harop curl: 4×10-12

Day 3:
1a) Bamboo bar BTN press + hold, 5 + 20-30 seconds: 4 sets
1b) Seated cable row: 4×12-15
2a) Ring Push-ups: 4x :30 max reps (focus on turnout)
2b) Lat pull-down (plates or banded): 4×8-12
3) Barbell Front-rack lunge hold: 3x :30-:45 ea leg add weight if possible
4a) Tuck-ups: 4×12-15
4b) GHD sit-ups: 4×12-15 (add weight if this rep range is easy)
5) Stretch

WEIGHTLIFTING
Day 1:
1) Low Hang snatch + halting snatch (2s pause BELOW knee): 5 sets heavy across
2) Hang Clean + Halting Clean (2a pause ABOVE knee): 5 sets heavy across
3) Front squat @ 23×1: Build to heavy set of 3 for the day
4) GHD back extensions: 4×10

Day 2:
1) Back squat: 4-2-1-4-2-1 (go heavier than last week on all sets)
2a) Strict press + narrow-grip OH squat, 3+3: 4 sets moderate/perfect
2b) Single arm DB Cuban press: 4×10 ea arm
3) Push press + jerk, 3+2: 4 sets heavy across
4a) Overhead banded tricep extension @ 20×0: 4×20-25
4b) Single arm band W fly: 4×10 ea arm
5) GHD harop curl: 4×10-12

Day 3:
1a) Bamboo bar BTN press + hold, 5 + 20-30 seconds: 4 sets
1b) Seated cable row: 4×12-15
2a) Ring Push-ups: 4x :30 max reps (focus on turnout)
2b) Lat pull-down (plates or banded): 4×8-12
3) Barbell Front-rack lunge hold: 3x :30-:45 ea leg add weight if possible
4a) Tuck-ups: 4×12-15
4b) GHD sit-ups: 4×12-15 (add weight if this rep range is easy)
5) Stretch

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