Lifting Programs: Week of 1.28.19

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Week of 1.28.19

POWERLIFTING
Day 1:
A. Back squat @ 40×1: 5×4 heavier than last week across
B1. Stiff-legged deadlift: 3×10 heavier than last week
B2. Plate reverse fly ladder: 3×8.8.8 heavier than last week
C. Strict press @ 31×1 tempo: 5×3 heavier than last week across
D1. Single leg GHD hip extension: 3×10-12 (weighted if possible)
D2. Russian dip push-up (sub regular push-ups): 3x ME without failure

Day 2:
A. Deadlift @ 40×1 tempo: 5×4 heavier than last week across
B1. Seated good-morning @ 3111 tempo: 3×7-8 at last week’s weight
B2. Weighted Arch hold (plate(s) in hands): 3x :25-:30
C. Bench press @ 31×1 tempo: 5×4 heavier than last week 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. Corkscrew DB bench press: 4×8-10
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: 4×4 heavier than last week
B2. Chin-up: 4x ME without failure (accumulate 8-10; sub scaled pull-ups with feet on bench behind you)
C. Narrow stance squat (elevate heels on small plates): 3×10 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. Snatch pull + snatch, 2+1: 5 sets heavy across
B1. Snatch balance + OH squat @ 30×1 tempo, 1+1: 4 sets heavier than last week
B2. Single arm DB/KB row: 4×5-7 ea heavier than last week
C. Back squat @ 40×1: 5×4 heavier than last week across
D1. Single leg GHD hip extension: 3×10-12 (weighted if possible)
D2. Russian dip push-up (sub regular push-ups): 3x ME without failure

Day 2:
A. Low Hang clean (1” off floor) + clean + jerk: 5 sets building weight
B. Push press + push jerk + split jerk, 1+1: 4 sets at 90+% of last week’s weight
C. Bench press @ 31×1 tempo: 5×4 heavier than last week across
D. Front squat @ 30×1 + front squat (no tempo), 1+3: 4 sets heavier than last week

Day 3:
A1. Corkscrew DB bench press: 4×8-10
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: 4×4 heavier than last week
B2. Chin-up: 4x ME without failure (accumulate 8-10; sub scaled pull-ups with feet on bench behind you)
C. Narrow stance squat (elevate heels on small plates): 3×10 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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