Lifting Programs: Week of 2.18.19

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Week of 2.18.19

POWERLIFTING
Day 1:
A. Back squat: 5×4 heavy across
B1. Stagger stance barbell RDL: 3×6-8 ea leg challenging
B2. Corkscrew bent-over DB row: 3×6 heavier than last week
C. Strict press: 5×3 heavy across
D1. Single leg GHD hip extension: 3×10-12 (weighted if possible)
D2. Deficit push-up: 3x ME without failure (sub regular push-ups)

Day 2:
A. Deadlift: 5×4 heavy across
B1. Box squat (parallel): 3×5-7 @ 75-80% of Day 1 squat weight
B2. Weighted Arch hold (plate(s) in hands): 3x :25-:30
C. Bench press: 5×4 heavy across
D1. DB Floor wipers (left/middle/right = 1 rep): 3×8-10
D2. Medball hamstring curls @ 21×2 tempo: 3×8-12

Day 3:
A1. Corkscrew DB bench press: 4×5-7 heavier than last week
A2. DB pull-over: 4×10-12 moderately heavy
A3. Double DB bicep curl + double DB bent-over row, 8-10+ME: 4 sets
B1. Barbell Pendlay row: 4×6-8 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): 3×5-6 slightly heavier than last week
D1. KB Plank Transfer: 4×20-22 (10-11 ea direction)
D2. Weighted Turkish sit-up (DB or KB extended in ea hand): 4×12-15

WEIGHTLIFTING
Day 1:
A. Snatch + OH squat, 2+2: 5 sets heavier than last week across
B1. Snatch balance with 2s pause in bottom: 4×2 building
B2. Corkscrew bent-over DB row: 4×6 heavier than last week
C. Back squat: 5×4 heavy across
D1. Single leg GHD hip extension: 3×10-12 (weighted if possible)
D2. Deficit push-up: 3x ME without failure (sub regular push-ups)

Day 2:
A. Clean and jerk, 2+2: 5 sets at last week’s weight
B. Split jerk: 4×2 heavier than last week
C. Bench press: 5×4 heavy across
D. Front squat: 4×3 heavier than last week

Day 3:
A1. Corkscrew DB bench press: 4×5-7 heavier than last week
A2. DB pull-over: 4×10-12 moderately heavy
A3. Double DB bicep curl + double DB bent-over row, 8-10+ME: 4 sets
B1. Barbell Pendlay row: 4×6-8 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): 3×5-6 slightly heavier than last week
D1. KB Plank Transfer: 4×20-22 (10-11 ea direction)
D2. Weighted Turkish sit-up (DB or KB extended in ea hand): 4×12-15

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