Lifting Programs: Week of 12.10.18

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Week of 12.10.18

POWERLIFTING
Day 1:
A. Back squat with pause: 4×8 building slightly
B1. Double KB front-rack Bulgarian split squat: 4×8 ea leg
B2. Double KB bent-over row @ 20×1 tempo: 4×8 heavy
C. Strict press @ 11×1 tempo: 4×4-5 heavy
D1. Glute-ham raise: 3×5-7 weighted if possible (scale to harop curl)
D2. Side plank thread-the-needle: 3×12 ea

Day 2:
A. Deadlift: 4×4.4 building slightly
B1. Good-morning @ 20×1 tempo: 4×6-8 challenging
B2. Double DB upright row: 4×8-10 heavy
C. Bench press: 4×10 building slightly
D1. Single leg hip thrust (shoulders on bench): 3×10-12 ea
D2. Star side plank from forearm: 3x :25-:35

Day 3:
A1. Single arm DB push press: 4×8 ea heavier than last week
A2. Double DB skull crusher @ 20×0: 4×10 heavier than last week
A3. Push-ups (perfect position): 4×12-20
B1. Semi-supinated DB bench press: 4×5-7 heavier than last week
B2. Single arm KB bicep curl: 4×8 ea heavier than last week if possible
C. Front squat: 3×12 challenging
D1. Split stance landmine rotation: 4×8 ea (rotate to rear leg)
D2. Plank Wall walks: 4×4-5 ea arm

WEIGHTLIFTING
Day 1:
A. Power clean + clean: 4 sets building slightly
B. Back squat with pause: 4×8 building slightly
C1. Double KB front-rack Bulgarian split squat: 4×8 ea leg
C2. Push press: 4×4 building slightly
D1. Glute-ham raise: 3×5-7 weighted if possible (scale to harop curl)
D2. Side plank thread-the-needle: 3×12 ea

Day 2:
A. Power snatch + OH squat @ 2311 tempo, 2+2: 4 sets building slightly
B. Clean grip deadlift: 4×5 heavy but perfect
C. Bench press: 4×10 building slightly
D1. Front squat: 4×4 heavy
D2. Single arm DB/KB row: 4×8 ea heavy

Day 3:
A1. Single arm DB push press: 4×8 ea heavier than last week
A2. Double DB skull crusher @ 20×0: 4×10 heavier than last week
A3. Push-ups (perfect position): 4×12-20
B1. Semi-supinated DB bench press: 4×5-7 heavier than last week
B2. Single arm KB bicep curl: 4×8 ea heavier than last week if possible
C. Front squat: 3×12 challenging
D1. Split stance landmine rotation: 4×8 ea (rotate to rear leg)
D2. Plank Wall walks: 4×4-5 ea arm

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