Lifting Programs: Week of 10.8.18

 In Weekly Lifting Program

Week of 10.8.18

POWERLIFTING
Day 1:
1) Back squat: 8-1-8-1-8-1 (same weight for 8’s as last week’s 7’s, build on singles)
2) Deadlift: 4×4 heavier than last week
3a) Semi-supinated DB bench press @ 21×1: 4×6-8 at last week’s weight
3b) Single arm DB supinated row @ 20×1: 4×7-9 ea arm heavier than last week
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: 8-1-8-1-8-1 (same weight for 8’s as last week’s 7’s, build on singles)
2) Strict press: 5×2 @ 90+% of last week’s heaviest single
3a) Lateral DB/KB box step-up (far leg step across): 4×6 ea leg heavier than last week
3b) Single leg goblet squat to bench: 3×8 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) DB/KB Z press: 4×8 (both arms together)
1b) Parallette Push-ups: 4x ME without failure
1c) Banded/cable tricep press-down: 4×20-25
2a) Glute bridge floor press: 4×8
2b) Single arm KB clean: 4×8-12 ea heavier than last week
3) Back-rack reverse lunge + back squat + back-rack reverse lunge, 8 + 8 + 8: 3 sets
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, 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: 8-1-8-1-8-1 (same weight for 8’s as last week’s 7’s, build on singles)
4a) Weighted sorensen hold + unweighted hip extension, :30 + 15: 3 sets
4b) Banded lateral walk: 3×15-20 ea leg

Day 2:
1) Snatch + low hang snatch: 5×2 @ 90+% of last week’s weight
2) Snatch pull: 5×3 @ 100-105% of 1RM snatch
3) Front squat @ 32×1 + front squat, 2+2: 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) DB/KB Z press: 4×8 (both arms together)
1b) Parallette Push-ups: 4x ME without failure
1c) Banded/cable tricep press-down: 4×20-25
2a) Glute bridge floor press: 4×8
2b) Single arm KB clean: 4×8-12 ea heavier than last week
3) Back-rack reverse lunge + back squat + back-rack reverse lunge, 8 + 8 + 8: 3 sets
4a) Tuck-ups: 4x :45 max effort
4b) Half kneeling ball slam (to down knee side): 4×8 ea
5) Stretch

0

Start typing and press Enter to search