Lifting Programs: Week of 1.14.19

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Week of 1.14.19

POWERLIFTING
Day 1:
A. Back squat (no pause): 5×6 at last week’s weight
B1. Box squat: 3×8 at 90-100% of Part A weight
B2. Double DB/KB upright row: 3×8 heavier than last week
C. Strict press @ 11×1 tempo: build to heavy set of 3 for the day
D1. Glute-ham raise: 3×5-7 weighted if possible (scale to harop curl)
D2. Plank push-ups: 3×15-20

Day 2:
A. Deadlift: 5×2.2.2 at last week’s weight
B1. Seated good-morning @ 3111 tempo: 3×5-6 slightly heavier than last week
B2. KB bat wing hold on bench: 3x :20-:25 heavy
C. Bench press: 5×6 at last week’s weight
D1. DB/KB death march: 3×16 steps (8 ea leg) heavy
D2. Good-morning with heavy band: 3×20-25

Day 3:
A1. Lean-away DB delt raise + press, 6+6: 4 sets
A2. Ring/bench dip + push-up + standing barbell tricep extension (empty bar), 8 + 10 + ME: 4 sets
A3. Supinated barbell bent-over row + bent-over row hold, 12 + ME: 4 sets heavier than last week
B1. DB renegade row: 4×5-6 heavy
B2. Empty barbell single arm bicep curl: 4×8-12 ea
C. Front squat: 3×5 slightly heavier than last week
D1. Band/cable row from side plank (facing beam): 4×10-12 ea side with pause
D2. Weighted sit-up (weight held in extended arms): 4×12-15

WEIGHTLIFTING
Day 1:
A. Hang clean + front squat + jerk, 1+2+1: 5 sets building weight
B. Back squat (no pause): 5×6 at last week’s weight
C. Push press + push jerk, 1+2: build to heavy for the day
D1. Glute-ham raise: 3×5-7 weighted if possible (scale to harop curl)
D2. Plank push-ups: 3×15-20

Day 2:
A. Hang power snatch: 5×4 challenging
B. Halting Clean grip deadlift (below knee and above knee): 4×3 heavier than last week across
C. Bench press: 5×6 at last week’s weight
D. Front squat @ 30×1 + front squat (no tempo), 2+1: 4 sets at last week’s weight

Day 3:
A1. Lean-away DB delt raise + press, 6+6: 4 sets
A2. Ring/bench dip + push-up + standing barbell tricep extension (empty bar), 8 + 10 + ME: 4 sets
A3. Supinated barbell bent-over row + bent-over row hold, 12 + ME: 4 sets heavier than last week
B1. DB renegade row: 4×5-6 heavy
B2. Empty barbell single arm bicep curl: 4×8-12 ea
C. Front squat: 3×5 slightly heavier than last week
D1. Band/cable row from side plank (facing beam): 4×10-12 ea side with pause
D2. Weighted sit-up (weight held in extended arms): 4×12-15

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