Lifting Programs: Week of 12.24.18

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Week of 12.24.18

POWERLIFTING
Day 1:
A. Back squat with pause: 8-8-6-6-6 same weight as last week
B1. Single KB front rack Bulgarian split squat drop sets: 3×8.8.8 ea leg heavy across (last 8 unweighted ea set)
B2. See-saw DB/KB row: 3×6-7 ea arm (12-14 total) heavy
C. Strict press @ 11×1 tempo: 5-5-4-4-4 same weight as last week
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: 5×3.3 heavier than last week across
B1. Good-morning @ 20×1 tempo: 3×4-6 heavier than last week
B2. DB Cuban press: 3×8-10 ea
C. Bench press: 8-8-6-6-6 same weight as last week
D1. DB/KB death march: 3×16 steps (8 ea leg) heavy
D2. Star side plank from forearm: 3x :25-:35

Day 3:
A1. DB upright row + hang muscle snatch, 4+4: 4 sets heavy
A2. Banded/cable tricep press-down + ring/bench dip + banded tricep press-down, 10 + 8+ ME: 4 sets
A3. Bent-over front plate raise to overhead: 4×8-10 heavier than last week
B1. DB floor press + push-ups, 6-7+ME: 4 sets heavier than last week
B2. Ring bicep curl: 4×10-14
C. Front squat: 3×8 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. Clean + front squat + jerk: 5 sets heavy across
B. Back squat with pause: 8-8-6-6-6 same weight as last week
C1. Single KB front rack Bulgarian split squat drop sets: 3×8.8.8 ea leg heavy across (last 8 unweighted ea set)
C2. Push press: 3×4-5 at last week’s weight
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 balance, 2+1: 5 sets heavy across
B. Clean grip deadlift: 4×4 heavier than last week
C. Bench press: 8-8-6-6-6 same weight as last week
D1. Front squat: 4×3 heavier than last week
D2. Single arm DB/KB row: 4×6-8 ea heavier than last week

Day 3:
A1. DB upright row + hang muscle snatch, 4+4: 4 sets heavy
A2. Banded/cable tricep press-down + ring/bench dip + banded tricep press-down, 10 + 8+ ME: 4 sets
A3. Bent-over front plate raise to overhead: 4×8-10 heavier than last week
B1. DB floor press + push-ups, 6-7+ME: 4 sets heavier than last week
B2. Ring bicep curl: 4×10-14
C. Front squat: 3×8 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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