Lifting Programs: Week of 10.15.18

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Week of 10.15.18

POWERLIFTING
Day 1:
1) Deadlift: 5×1.1.1 heavy across
2) Back Squat: 5-3-3-1-1 building
3a) Semi-supinated DB bench press @ 21×1: 4×5-7 heavier than last week
3b) Wide-grip barbell Supinated bent-over row: 4×8-10 heavy
4a) Weighted sorensen hold + unweighted hip extension, :30 + 15: 3 sets
4b) Banded lateral walk: 3×15-20 ea leg

Day 2:
1) Bench press: 5-3-3-1-1 building
2) Strict press: 5×1.1.1 heavy across (rest 5s in active front rack between singles)
3a) Lateral DB/KB box step-up (far leg step across): 4×5 ea leg heavier than last week
3b) Single leg goblet squat to bench: 3×8-10 ea leg
4a) Glute-ham raise (scale to harop curl): 3×8-10
4b) Weighted side plank: 3x :30-:45 ea side

Day 3:
1a) See-saw DB/KB Z press: 4×12 (6 ea arm)
1b) Parallette Push-ups: 4x ME without failure
1c) Tricep extension push-ups: 4x ME
2a) Glute bridge floor press: 4×8-10 heavier than last week
2b) Single arm DB Push Jerk: 4×6 ea with pause in catch ea rep
3) Back-rack reverse lunge + back squat + back-rack reverse lunge, 8 + 8 + 8: 3 sets 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 + Front squat + Jerk: Build to heavy
2) Clean + Front squat + Jerk, 1+2+2: 3 sets @ 80-85% of today’s heavy complex
3) Push press: 4×4 heavy across
4) Back Squat: 5-3-3-1-1 building
5a) Weighted sorensen hold + unweighted hip extension, :30 + 15: 3 sets
5b) Banded lateral walk: 3×15-20 ea leg

Day 2:
1) Muscle snatch + snatch balance + OH squat, 2+1+1: 4 sets building
2) Hang Snatch + low Hang snatch: 5 sets building to heavy for the day
3) Front squat @ 32×1 + front squat, 1+3: 4 sets @ last week’s weight
4a) Glute-ham raise (scale to harop curl): 3x 8-10
4b) Weighted side plank: 3x :30-:45 ea side

Day 3:
1a) See-saw DB/KB Z press: 4×12 (6 ea arm)
1b) Parallette Push-ups: 4x ME without failure
1c) Tricep extension push-ups: 4x ME
2a) Glute bridge floor press: 4×8-10 heavier than last week
2b) Single arm DB Push Jerk: 4×6 ea with pause in catch ea rep
3) Back-rack reverse lunge + back squat + back-rack reverse lunge, 8 + 8 + 8: 3 sets 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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