Lifting Programs: Week of 12.3.18

 In Weekly Lifting Program

Week of 12.3.18

POWERLIFTING
Day 1:
1) Back squat: Build to heavy single
2) Strict press: Build to heavy single
3a) DB reverse fly: 4×10-12 light
3b) Strict chin-up/ring row: 4x Max unbroken
4a) Unweighted hip extension: 3×20
4b) Side plank thread-the-needle: 3×12 ea

Day 2:
1) Deadlift: Build to heavy single
2) Bench press: Build to heavy single
3) Good-morning: 4×10 light to stretch out back
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) Single arm DB push press: 4×8 ea heavy
1b) Double DB skull crusher @ 20×0: 4×10-12 challenging
1c) Push-ups (perfect position): 4×12-20
2a) Semi-supinated DB bench press: 4×6-8 heavier than last week
2b) Single arm KB bicep curl: 4×8-10 ea
3) Kang Squat with empty bar: 3×8-12
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) Back squat: Build to heavy single
2) Push press: Build to heavy single
3) Snatch pull: 4×3 @ 80-90% of 1RM snatch
4a) Unweighted hip extension: 3×20
4b) Side plank thread-the-needle: 3×12 ea

Day 2:
1) Snatch: Build to heavy single
2) Clean and jerk: Build to heavy single
3) Front squat: Build to heavy single (push to a day 3 if needed)
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) Single arm DB push press: 4×8 ea heavy
1b) Double DB skull crusher @ 20×0: 4×10-12 challenging
1c) Push-ups (perfect position): 4×12-20
2a) Semi-supinated DB bench press: 4×6-8 heavier than last week
2b) Single arm KB bicep curl: 4×8-10 ea
3) Kang Squat with empty bar: 3×8-12
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