Lifting Programs: Week of 12.17.18

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Week of 12.17.18

POWERLIFTING
Day 1:
A. Back squat with pause: 8-8-6-6 building heavier than last week
B1. Double KB/DB front-rack Bulgarian split squat: 4×8 ea leg heavier than last week
B2. Double KB bent-over row @ 20×1 tempo: 4×8 heavier than last week
C. Strict press @ 11×1 tempo: 5-5-4-4 building
D1. Glute-ham raise: 3×5-7 weighted if possible (scale to harop curl)
D2. Plank push-ups: 3×15-20

Day 2:
A. Deadlift: 4×4.3 heavier than last week across
B1. Good-morning @ 20×1 tempo: 4×5-7 heavier than last week
B2. Double DB upright row: 4×8 slightly heavier than last week
C. Bench press: 8-8-6-6 building heavier than last week
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: 4×6-7 ea heavier than last week
A2. Double DB skull crusher @ 20×0: 4×8 heavier than last week
A3. Bent-over front plate raise to overhead: 4×10-12 heavy
B1. DB floor press + push-ups, 8+ME: 4 sets
B2. Ring bicep curl: 4×8-12
C. Front squat: 3×10 slightly heavier than last week
D1. Split stance landmine rotation: 4×8 ea (rotate to rear leg)
D2. Weighted sit-up (weight held in extended arms): 4×12-15

WEIGHTLIFTING
Day 1:
A. Power clean + clean + front squat: 5 sets at heaviest weight from last week
B. Back squat with pause: 8-8-6-6 building heavier than last week
C1. Double KB/DB front-rack Bulgarian split squat: 4×8 ea leg heavier than last week
C2. Push press: 4×4 at last week’s heaviest across
D1. Glute-ham raise: 3×5-7 weighted if possible (scale to harop curl)
D2. Plank push-ups: 3×15-20

Day 2:
A. Power snatch + snatch + OH squat @ 2311 tempo: 5 sets heavier than last week across
B. Clean grip deadlift: 4×5 heavier than last week
C. Bench press: 8-8-6-6 building heavier than last week
D1. Front squat: 4×4 heavier than last week
D2. Single arm DB/KB row: 4×8 ea heavier than last week

Day 3:
A1. Single arm DB push press: 4×6-7 ea heavier than last week
A2. Double DB skull crusher @ 20×0: 4×8 heavier than last week
A3. Bent-over front plate raise to overhead: 4×10-12 heavy
B1. DB floor press + push-ups, 8+ME: 4 sets
B2. Ring bicep curl: 4×8-12
C. Front squat: 3×10 slightly heavier than last week
D1. Split stance landmine rotation: 4×8 ea (rotate to rear leg)
D2. Weighted sit-up (weight held in extended arms): 4×12-15

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