Lifting Programs: Week of 2.8.16

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Week of 2.8.16

POWERLIFTING
Day 1:
1) Strict press: Build to 3RM (heavier than last week)
2a) Close-grip bench press: 5×4 @ 115-120% of Part 1, alternating sets with
2b) DB pull-overs: 5×6 heaviest possible
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: 5×3 @ same weight as last week’s heavy 5

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) Single-arm DB bent-over row: 5×6 ea arm heaviest possible
2b) Russian KB swings: 5×12-15 same weight as last week
3a) Weighted back extensions: 4×10 heavy, alternating sets with
3b) GHD sit-ups: 4×15-20

WEIGHTLIFTING
Day 1:
1) Snatch + low hang snatch + OH squat, 1+2+1: Build to heavy for the day, then 2 sets @ 90%
2) Snatch deadlift + snatch pull from below knees, 2+3: 5 sets @ 105+% of Part 1
3) Back squat: Build to 5RM (heavier than last week)

Day 2:
1) Clean + jerk, 2+1: Build to heavy for the day, then 2 set @ 90%
2) Push press: 5×3 @ 75% of 1RM jerk
3) Front squat: 5×3 @ same weight as last week’s heavy 5

Day 3:
1) Power snatch: Build to heavy set of 5 TnG for the day
2a) Strict press from split: 5×3 heavier than last week
2b) Supinated bent-over barbell row: 5x Max reps with pause at chest (without failure) 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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