Lifting Programs: Week of 11.5.18

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Week of 11.5.18

POWERLIFTING
Day 1:
1) Deadlift: 5×2.1.1 heavier than last week
2) Back Squat: 5×2 @ 90-95% of last week’s heaviest single
3a) DB upright row + Arnold press, 6+6: 4 sets ea arm
3b) Strict chin-up/ring row: 4×5-10 accumulated reps
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: 5×2 @ 90-95% of last week’s heaviest single
2) Strict press: 5×2.1.1 heavier than last week (rest 5s in active front rack between singles)
3a) Front rack front foot elevated split squat: 4×7-9 ea at controlled tempo heavier than last week
3b) Jumping split squat (unweighted): 4×6 ea for height/power
4a) Glute-ham raise (scale to harop curl): 3×8-10
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): 4×8 ea (16 total)
1b) DB pec fly: 4×10-12 slightly heavier than last week
1c) Tricep extension push-ups: 4x ME
2a) Glute bridge floor press: 4×5-7 heavier than last week
2b) DB overhead lunge: 4×8 ea arm (alternating legs)
3) Kang Squat with pause in good-Morning and squat: 3×5-7 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) Clean pull + Halting Clean (knees) + front squat: Build to heavy
2) Clean + front squat: 3 sets @ 100-105% of today’s heavy complex
3) Push press + push jerk, 2+4: 4 sets at last week’s heavy 4 weight
4) Back Squat: 5×2 @ 90-95% of last week’s heaviest single
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, 1+1: 4 sets building
2) Halting snatch (knee) + snatch: 5×1.1 building to heavy
3) Front squat: 5×2 heavier than last week
4a) Glute-ham raise (scale to harop curl): 3x 8-10
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): 4×8 ea (16 total)
1b) DB pec fly: 4×10-12 slightly heavier than last week
1c) Tricep extension push-ups: 4x ME
2a) Glute bridge floor press: 4×5-7 heavier than last week
2b) DB overhead lunge: 4×8 ea arm (alternating legs)
3) Kang Squat with pause in good-Morning and squat: 3×5-7 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

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