Lifting Programs: Week of 1.25.16

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Week of 1.25.16

POWERLIFTING
Day 1:
1) Strict press: Build to 4RM (heavier than last week)
2a) Behind-the-neck snatch-grip push press: 4×3 @ 115-120% of Part 1, alternating sets with
2b) Side plank thread-the-needles: 4×12 ea side
3) Back squat: Build to 10RM heavier than last week

Day 2:
1) Deadlift: Build to 4RM for the day (heavier than last week)
2a) Unweighted Bulgarian split squat: 4×5 ea leg, alternating sets with
2b) Single-leg barbell RDL: 4×10 ea leg, alternating sets with
2c) Ab roll-outs (using RDL barbell): 4×10
3) Front squat: Build to heavy 5
4) Front squat: 2×5 @ 90% of Part 3 weight

Day 3:
1a) DB/KB lunge: 5×5 ea leg heaviest possible, alternating sets with
1b) DB pull-overs: 5×8 heaviest possible
2a) Standing barbell tricep extension: 5×10
2b) Barbell pause curl (pause halfway through ROM for 1 second): 5xMax reps same weight as 2a
3a) Weighted back extensions: 4×10 heavy, alternating sets with
3b) GHD sit-ups: 4×15-20

WEIGHTLIFTING
Day 1:
1) 3-position snatch (above knee, below knee, floor) + snatch balance: Build to heavy for the day, then 2 sets @ 90%
2) Snatch pull: 5×3 @ 105+% of Part 1
3) Back squat: Build to 10RM heavier than last week

Day 2:
1) Clean + front squat + jerk, 2+2+2: Build to heavy for the day, then 1 set @ 90%
2) Push press: 5×4 @ 70% 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: 5-4-3-3-2 same weights as last week
2a) Strict press from split: 5×5 heavier than last week, alternating sets with
2b) Single-arm DB row: 5×6 ea arm heaviest possible
3a) Weighted back extensions: 4×10 heavy, alternating sets with
3b) GHD sit-ups: 4×15-20

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