Lifting Programs: Week of 2.11.19

 In Weekly Lifting Program

Week of 2.11.19

POWERLIFTING
Day 1:
A. Back squat (no tempo): 5×3 at last week’s weight
B1. Stiff-legged deadlift: 3×6 heavier than last week
B2. Corkscrew bent-over DB row: 3×6-8 heavier than last week
C. Strict press (no tempo): 5×2 at last week’s weight
D1. Single leg GHD hip extension: 3×10-12 (weighted if possible)
D2. Russian dip push-up (sub regular push-ups): 3x ME without failure

Day 2:
A. Deadlift (no tempo): 5×3 at last week’s weight
B1. Box squat (parallel): 3×6-8 @ 75-80% of Day 1 squat weight
B2. Weighted Arch hold (plate(s) in hands): 3x :25-:30
C. Bench press (no tempo): 5×3 at last week’s weight
D1. DB Floor wipers (left/middle/right = 1 rep): 3×8-10
D2. Good-morning with heavy band: 3×20-25

Day 3:
A1. Corkscrew DB bench press: 4×6-8 heavier than last week
A2. DB skull crusher + band press-down, 10 + ME: 4 sets
A3. DB reverse fly + band pull-apart, 10 + ME: 4 sets
B1. Barbell Pendlay row: 4×8 heavier than last week
B2. Chin-up: 4x ME without failure (accumulate 8-10; sub scaled pull-ups with feet on bench behind you)
C. Narrow stance squat (elevate heels on small plates): 3×6-7 slightly heavier than last week
D1. KB Plank Transfer: 4×20-22 (10-11 ea direction)
D2. Weighted sit-up (weight held in extended arms): 4×12-15

WEIGHTLIFTING
Day 1:
A. Snatch: 5×2 @ 80-85% of last week’s heaviest
B1. Snatch balance: 4×2 building
B2. Corkscrew bent-over DB row: 4×6-8 heavier than last week
C. Back squat (no tempo): 5×3 at last week’s weight
D1. Single leg GHD hip extension: 3×10-12 (weighted if possible)
D2. Russian dip push-up (sub regular push-ups): 3x ME without failure

Day 2:
A. Clean and jerk, 2+1: 5 sets @ 80-85% of last week’s weight
B. Push jerk + split jerk, 1+1: 4 sets heavier than last week
C. Bench press (no tempo): 5×3 at last week’s weight
D. Front squat: 4×3 at last week’s weight

Day 3:
A1. Corkscrew DB bench press: 4×6-8 heavier than last week
A2. DB skull crusher + band press-down, 10 + ME: 4 sets
A3. DB reverse fly + band pull-apart, 10 + ME: 4 sets
B1. Barbell Pendlay row: 4×8 heavier than last week
B2. Chin-up: 4x ME without failure (accumulate 8-10; sub scaled pull-ups with feet on bench behind you)
C. Narrow stance squat (elevate heels on small plates): 3×6-7 slightly heavier than last week
D1. KB Plank Transfer: 4×20-22 (10-11 ea direction)
D2. Weighted sit-up (weight held in extended arms): 4×12-15

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