Lifting Programs: Week of 3.14.16

 In Weekly Lifting Program

Week of 3.14.16

NOTE: This week is the testing week for the previous cycle. Enjoy and good luck!

POWERLIFTING
Day 1:
1) Strict press: Build to 1RM
2) Push press: Build to 1RM
3) Back squat: Build to 1RM

Day 2:
1) Deadlift: Build to 1RM
2) Bench press: Build to 1RM
3) Front squat: Build to 1RM

Day 3:
1) Box squat: 5×3 @ 50% of new 1RM back squat
2) Rack pulls (above knee): 5×3 @ 50% of new 1RM deadlift
3a) Russian swings: 5×5 @ heaviest possible
3b) Push press: 5×3 @ 65% of new 1RM push press

WEIGHTLIFTING
Day 1:
1) Snatch: Build to 1RM
2) Clean and jerk: Build to 1RM
3) Back squat: Build to 1RM

Day 2:
1) Jerk from racks: Build to 1RM
2) Clean: Build to 1RM
3) Front squat: Build to 1RM

Day 3:
1) Power clean: Build to 1RM
2) Clean pull: 4×3 @ 90% of Part 1
3) Push press: Build to 1RM

0

Start typing and press Enter to search