Lifting Programs: Week of 10.1.18

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Week of 10.1.18

POWERLIFTING
Day 1:
1) Back squat: 7-1-7-1-7-1 (same weight for 7’s as last week’s 6’s, build on singles)
2) Deadlift: 4×5 heavier than last week
3a) DB bench press @ 21×1: 4×7-9 heavier than last week
3b) Single arm DB supinated row @ 20×1: 4×7-9 ea arm heavier than last week
4a) Double DB single leg RDL: 3×8 ea leg
4b) Banded lateral walk: 3×15-20 ea leg

Day 2:
1) Bench press: 7-1-7-1-7-1 (same weight for 7’s as last week’s 6’s, build on singles) (same weight for 6’s, build on singles)
2) Strict press: 3-2-2-1-1 building heavier than last week
3a) Lateral DB/KB box step-up (far leg step across): 4×6 ea leg challenging
3b) Double DB front squat: 4×10-12
4a) Glute-ham raise (scale to harop curl): 3x 8-10
4b) Weighted side plank: 3x :30-:45 ea side

Day 3:
1a) DB/KB Z press: 4×8 (both arms together)
1b) Ring/bench dips @ 20×1: 4×8-12
1c) Banded/cable tricep press-down: 4×20-25
2a) Supinated barbell bent-over row: 4×6-8 heavier than last week
2b) Single arm KB clean: 4×8-10 ea challenging
3) Front Squat + reverse lunge ea leg: 3×4 heavier than last week
4a) Tuck-ups: 4x :45 max effort
4b) Half kneeling ball slam (to down knee side): 4×8 ea
5) Stretch

WEIGHTLIFTING
Day 1:
1) Clean + jerk, 2+1: Build to heavy for the day with no misses
2) Clean + jerk, 1+2: 4 sets @ 90+% of today’s heavy complex
3) Back squat: 7-1-7-1-7-1 (same weight for 7’s as last week’s 6’s, build on singles)
4a) Double DB single leg RDL: 3×8 ea leg
4b) Banded lateral walk: 3×15-20 ea leg

Day 2:
1) Snatch: 5×2 @ 90+% of last week’s heavy
2) Snatch pull: 5×3 @ 95-100% of 1RM snatch
3) Front squat @ 32×1 + front squat, 2+1: 4 sets @ 95+% of last week’s heavy
4a) Glute-ham raise (scale to harop curl): 3x 8-10
4b) Weighted side plank: 3x :30-:45 ea side

Day 3:
1a) DB/KB Z press: 4×8 (both arms together)
1b) Ring/bench dips @ 20×1: 4×8-12
1c) Banded/cable tricep press-down: 4×20-25
2a) Supinated barbell bent-over row: 4×6-8 heavier than last week
2b) Single arm KB clean: 4×8-10 ea challenging
3) Front Squat + reverse lunge ea leg: 3×4 heavier than last week
4a) Tuck-ups: 4x :45 max effort
4b) Half kneeling ball slam (to down knee side): 4×8 ea
5) Stretch

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