Lifting Programs: Week of 12.31.18

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Week of 12.31.18

POWERLIFTING
Day 1:
A. Back squat with pause: 9-9-7-7-7 at last week’s weight
B1. Single KB front rack Bulgarian split squat drop sets: 3×9.9.9 ea leg at last week’s weights (last 9 unweighted ea set)
B2. See-saw DB/KB row: 3×7-8 ea arm (14-16 total) heavy
C. Strict press @ 11×1 tempo: 6-6-5-5-5 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: 5×3.3.1 at last week’s weight
B1. Seated good-morning @ 3111 tempo: 3×7 moderate
B2. DB Cuban press: 3×8-10 ea
C. Bench press: 9-9-7-7-7 at last week’s weight
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, 5+5: 4 sets at last week’s weight
A2. Ring/bench dip + push-up + standing barbell tricep extension (empty bar), 8 + 10 + ME: 4 sets
A3. Bent-over front plate raise to overhead: 4×8 heavier than last week
B1. DB floor press + push-ups, 5-6+ME: 4 sets heavier than last week
B2. Ring bicep curl: 4×12-14
C. Front squat: 3×7 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. Halting clean (knee) + clean + jerk: 5 sets heavy across
B. Back squat with pause: 9-9-7-7-7 at last week’s weight
C1. Single KB front rack Bulgarian split squat drop sets: 3×9.9.9 ea leg at last week’s weights (last 8 unweighted ea set)
C2. Push press + push jerk, 2+4: 3 sets 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. Halting Power snatch (knee) + OH squat, 2+2: 5 sets heavy across
B. Halting Clean grip deadlift (below knee and above knee): 4×4 heavy across
C. Bench press: 9-9-7-7-7 at last week’s weight
D1. Front squat @ 30×1 + front squat (no tempo), 1+2: 4 sets at last week’s weight
D2. Single arm DB/KB row: 4×5-7 ea heavier than last week

Day 3:
A1. DB upright row + hang muscle snatch, 5+5: 4 sets at last week’s weight
A2. Ring/bench dip + push-up + standing barbell tricep extension (empty bar), 8 + 10 + ME: 4 sets
A3. Bent-over front plate raise to overhead: 4×8 heavier than last week
B1. DB floor press + push-ups, 5-6+ME: 4 sets heavier than last week
B2. Ring bicep curl: 4×12-14
C. Front squat: 3×7 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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