Lifting Programs: Week of 2.15.16

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Week of 2.15.16

POWERLIFTING
Day 1:
1) Strict press: Build to 3RM (heavier than last week)
2a) Double KB push press: 5×6 heaviest possible, alternating sets with
2b) DB pull-overs: 5×8 heavier than last week
3) Back squat: Build to 5RM (heavier than last week)

Day 2:
1) Deadlift: Build to 3RM for the day (heavier than last week)
2a) Jumping back squat: 4×6 light/moderate, alternating sets with
2b) Jumping good-mornings: 4×6 light/moderate, alternating sets with
2c) Weighted Russian twists: 4×12 ea side heavy
3) Front squat: Build to heavy 5
4) Front squat: 2×5 @ 90% of Part 3 weight

Day 3:
1) Back squat + reverse lunge ea leg, 1+2: 5×4 heavier than last week
NOTE: Each rep is one squat plus a reverse lunge on each leg.
2a) Bent over pinkies-out DB reverse flies: 5×10 heaviest possible
2b) Russian KB swings: 5×12-15 same weight as last week
2c) DB front raise: 5×10 heaviest possible
3a) Weighted back extensions: 4×10 heavy, alternating sets with
3b) GHD sit-ups: 4×15-20

WEIGHTLIFTING
Day 1:
1) Low hang snatch: Build to heavy double, then 3×2 @ 90% of double
2) Snatch deadlift from deficit: 5×4 @ 105+% of Part 1
3) Back squat: Build to 5RM (heavier than last week)

Day 2:
1) Hang Clean + clean + jerk: Build to heavy for the day, then 2 sets @ 90%
2) Push press: 5×4 @ 75% of 1RM jerk (same weight as last week)
3) Front squat: Build to heavy 5
4) Front squat: 2×5 @ 90% of Part 3 weight

Day 3:
1) Power snatch + hang power snatch: Build to heavy set for the day
2a) Strict press from split: 4×4 heavier than last week
2b) Front-racked lunge: 4×6-8 ea leg same weight as 2a
3a) Weighted back extensions: 4×10 heavy, alternating sets with
3b) GHD sit-ups: 4×15-20

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