Lifting Programs: Week of 1.21.19

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Week of 1.21.19

POWERLIFTING
Day 1:
A. Back squat @ 40×1: 5×4 challenging across
B1. Stiff-legged deadlift: 3×10-12
B2. Plate reverse fly ladder: 3×10.10.10 (decreasing weights)
C. Strict press @ 31×1 tempo: 5×3 challenging across
D1. Glute-ham raise: 3×5-7 weighted if possible (scale to harop curl)
D2. Russian dip push-up (sub regular push-ups): 3x ME without failure

Day 2:
A. Deadlift @ 40×1 tempo: 5×4 challenging across
B1. Seated good-morning @ 3111 tempo: 3×6-7 at last week’s weight
B2. KB bat wing hold on bench: 3x :20-:25 heavier than last week if possible
C. Bench press @ 31×1 tempo: 5×4 challenging across
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. DB skull crusher + band press-down, 10 + ME: 4 sets
A3. DB reverse fly + band pull-apart, 10 + ME: 4 sets
B1. DB renegade row: 4×5 heavier than last week
B2. Empty barbell single arm bicep curl: 4×8-12 ea
C. Narrow stance squat (elevate heels on small plates): 3×10-12 moderate
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. Power snatch + snatch: 5 sets heavy across
B1. Snatch balance + OH squat @ 30×1 tempo, 2+1: 4 sets challenging
B2. Single arm DB/KB row: 4×6-8 ea heaviest possible
C. Back squat @ 40×1: 5×4 challenging across
D1. Glute-ham raise: 3×5-7 weighted if possible (scale to harop curl)
D2. Plank push-ups: 3×15-20

Day 2:
A. Low Hang clean (1” off floor) + front squat + jerk: 5 sets building weight
B. Push press + push jerk, 1+1: 4 sets at last week’s heavy
C. Bench press @ 31×1 tempo: 5×4 challenging across
D. Front squat @ 30×1 + front squat (no tempo), 2+2: 4 sets at last week’s weight

Day 3:
A1. Lean-away DB delt raise + press, 6+6: 4 sets
A2. DB skull crusher + band press-down, 10 + ME: 4 sets
A3. DB reverse fly + band pull-apart, 10 + ME: 4 sets
B1. DB renegade row: 4×5 heavier than last week
B2. Empty barbell single arm bicep curl: 4×8-12 ea
C. Narrow stance squat (elevate heels on small plates): 3×10-12 moderate
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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