Lifting Programs: Week of 1.18.16

 In Weekly Lifting Program

Week of 1.18.16

These are designed for the average athlete looking to improve their skills. Those seeking more advanced lifting programs should contact me directly at justin@trainedwright.com

POWERLIFTING
Day 1:
1) Strict press: Build to 5RM (heavier than last week)
2a) Behind-the-neck snatch-grip push press: 4×4 @ 115-120% of Part 1, alternating sets with
2b) Overhead band pull-aparts: 4×12
3) Back squat: Build to 10RM heavier than last week (aim for 70-75% of 1RM to start)

Day 2:
1) Deadlift: Build to 5RM for the day (heavier than last week)
2a) LIGHT good-morning: 4×8, alternating sets with
2b) Single-leg barbell RDL: 4×10 ea leg, alternating sets with
2c) V-ups: 4×15
3) Front squat: Build to heavy 5
4) Front squat: 2×5 @ 90% of Part 3 weight

Day 3:
1a) DB step-ups: 5×4 ea leg heaviest possible, alternating sets with
1b) Jumping back squats (empty bar): 5×5 for maximum height
2a) Single-arm DB row @ 21×2: 5×6 ea arm
2b) Seated single-arm DB/KB press: 5×6 ea arm
3) 2-3 sets of:
:30 left lunge hold (weighted or unweighted)
:30 rest
:30 right lunge hold (weighted or unweighted)
:60 rest

WEIGHTLIFTING
Day 1:
1) Snatch + low hang snatch + OH squat, 1+2+1: Build to heavy for the day, then 2 sets @ 90%
2) Snatch pull: 4×3 @ 105+% of Part 1
3) Back squat: Build to 10RM heavier than last week (aim for 70-75% of 1RM to start)

Day 2:
1) Clean pull + clean + jerk, 1+2+2: Build to heavy for the day, then 1 set @ 90%
2) Push press: 4×4 @ 67% of 1RM jerk
3) Front squat: Build to heavy 5
4) Front squat: 2×5 @ 90% of Part 3 weight

Day 3:
1) Power clean: 4-3-2-2-1 building
2a) Strict press from split: 5×5 heavier than last week, alternating sets with
2b) Barbell bent-over rows with 2s pause at chest: 5×6-10 with same weight as 2a
3a) Weighted back extensions: 4×10 heavy, alternating sets with
3b) GHD sit-ups: 4×15-20

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