Lifting Programs: Week of 1.7.18

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Week of 1.7.18

POWERLIFTING
Day 1:
A. Back squat with pause: 5×8 heavier than last week across
B1. Single KB front rack Bulgarian split squat drop sets: 3×10.10.10 ea leg at last week’s weights (last 8 unweighted ea set)
B2. Double DB/KB upright row: 3×8-10 heavy
C. Strict press @ 11×1 tempo: 5×4 heavier than last week 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. Deadlift: 5×3.3.2 at last week’s weight
B1. Seated good-morning @ 3111 tempo: 3×5-6 slightly heavier than last week
B2. DB Cuban press: 3×8-10 ea
C. Bench press: 5×8 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. DB upright row + hang muscle snatch, 6+6: 4 sets at last week’s weight
A2. Ring/bench dip + push-up + standing barbell tricep extension (empty bar), 8 + 10 + ME: 4 sets
A3. Supinated empty barbell bent-over row + bent-over row hold, 12-15 + ME: 4 sets
B1. DB floor press + push-ups, 4-5+ME: 4 sets heavier than last week
B2. Empty barbell single arm bicep curl: 4×8-12 ea
C. Front squat: 3×6 slightly heavier than last week
D1. Band/cable row from side plank: 4×10-12 ea side with pause
D2. Weighted sit-up (weight held in extended arms): 4×12-15

WEIGHTLIFTING
Day 1:
A. Clean + jerk, 2+1: 5 sets heavier than last week across
B. Back squat with pause: 5×8 heavier than last week across
C1. Single KB front rack Bulgarian split squat drop sets: 3×10.10.10 ea leg at last week’s weights (last 8 unweighted ea set)
C2. Push press + push jerk, 1+4: 3 sets heavier than last week 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. Halting Power snatch (knee) + power snatch + OH squat: 5 sets heavy across
B. Halting Clean grip deadlift (below knee and above knee): 4×4 heavier than last week across
C. Bench press: 4×8 heavier than last week across
D. Front squat @ 30×1 + front squat (no tempo), 1+2: 5 sets at last week’s weight

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

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