Lifting Programs: Week of 11.26.18

 In Weekly Lifting Program

Week of 11.26.18

POWERLIFTING
Day 1:
1) Deadlift: 5×1.1.1 lighter than last week (focus on speed)
2) Box Squat: 4×4 moderate/explosive
3a) DB reverse fly: 4×10-12 moderate
3b) Strict chin-up/ring row: 4×6-12 accumulated reps
4a) Unweighted hip extension: 3×20
4b) Side plank leg lifts (forearm plank): 3×12-15 ea

Day 2:
1) Pause Bench press: 5×2 lighter than last week; accelerate on press
2) Strict press: 5×1.1.1 lighter than last week (focus on speed)
3) Front-rack barbell reverse lunge: 4×12 (6 ea) challenging
4a) Single leg hip thrust (shoulders on bench): 3×10-12 ea
4b) Single leg wall sit: 3x :20-:30 ea leg

Day 3:
1a) Seated Stability press (hold one DB overhead, press other until reps are complete on that arm): 4×5 ea (10 total) heavier than last week
1b) DB front raise to lateral raise (over and back is 1 rep): 4×6 heavier than last week
1c) Push-ups (perfect position): 4×12-20
2a) Semi-supinated DB bench press: 4×8 heavier than last week
2b) DB overhead lunge: 4×6 ea arm (alternating legs) heavier than last week
3) Kang Squat with pause in good-Morning and squat: 3×4 heavier than last week
4a) Single arm row from RDL: 4×8-10 ea
4b) Plank Wall walks: 4×4-5 ea arm
5) Stretch

WEIGHTLIFTING
Day 1:
1) Power clean + clean: 5 sets moderate/perfect
2) Push jerk: 4×2 heavier than last week
3) Box Squat: 4×4 moderate/explosive
4a) Unweighted hip extension: 3×20
4b) Side plank leg lifts (forearm plank): 3×12-15 ea

Day 2:
1) Power snatch + Snatch: 5 sets moderate/perfect
2) Snatch pull: 4×3 @ 90% of Part 1 for speed
3) Front squat: 5×2 lighter than last week
4a) Single leg hip thrust (shoulders on bench): 3×10-12 ea
4b) Single leg wall sit: 3x :20-:30 ea leg

Day 3:
1a) Seated Stability press (hold one DB overhead, press other until reps are complete on that arm): 4×5 ea (10 total) heavier than last week
1b) DB front raise to lateral raise (over and back is 1 rep): 4×6 heavier than last week
1c) Push-ups (perfect position): 4×12-20
2a) Semi-supinated DB bench press: 4×8 heavier than last week
2b) DB overhead lunge: 4×6 ea arm (alternating legs) heavier than last week
3) Kang Squat with pause in good-Morning and squat: 3×4 heavier than last week
4a) Single arm row from RDL: 4×8-10 ea
4b) Plank Wall walks: 4×4-5 ea arm
5) Stretch

0

Start typing and press Enter to search