Lifting Programs: Week of 2.29.16

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Week of 2.29.16

POWERLIFTING
Day 1:
1) Strict press: Build to 2RM (heavier than last week)
2a) Competition bench press: Build to heavy double over 5 sets, alternating sets with
2b) Overhead band pull-aparts: 5×15
3) Back squat: Build to 3RM (heavier than last week)

Day 2:
1) Deadlift: Build to 2RM (heavier than last week)
2a) DB step-ups: 4×4 ea leg heaviest possible, alternating sets with
2b) V-ups: 4×15-20, alternating sets with
2c) Banded good-mornings: 4×15 for speed
3) Front squat: Build to heavy set of 3
4) Front squat: 2×3 @ 90% of Part 3 weight

Day 3:
1) Back squat + reverse lunge ea leg, 1+2: 5×2 heaviest possible (heavier than last week)
NOTE: Each rep is one squat plus a reverse lunge on each leg.
2a) Supinated barbell bent-over row: 5×6 heaviest possible
2b) Russian KB swings: 5×15 same weight as last week
2c) Box jumps: 5×4-6 for maximum height
3a) Weighted back extensions: 4×10 heavy, alternating sets with
3b) GHD sit-ups: 4×15-20 (can perform 4×10-15 weighted if proficient)

WEIGHTLIFTING
Day 1:
1) Snatch: Build to heavy triple (does not need to be TnG), then 3×2 @ 90% of triple
2) Snatch deadlift from deficit + snatch pull from deficit, 2+2: 5 sets @ 105+% of Part 1
3) Back squat: Build to 3RM (heavier than last week; ~ 90%)

Day 2:
1) Clean + jerk, 1+2: Build to heavy for the day, then 2 sets @ 90%
2) Push press + push jerk + split jerk: 5 sets heavy across
3) Front squat: Build to heavy set of 3
4) Front squat: 2×3 @ 90% of Part 3 weight

Day 3:
1) Power clean: Build to heavy double touch-and-go
2a) Strict press from split: 4×4 same weight as last week
2b) Jerk balance: 4×4 same weight as 2a
3a) Weighted back extensions: 4×10 heavy, alternating sets with
3b) GHD sit-ups: 4×15-20 (can perform 4×10-15 weighted if proficient)

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