Lifting Programs: Week of 3.21.16

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Week of 3.21.16

POWERLIFTING
Day 1:
1) Bench press: Build to heavy 3 for the day, then 3×2 @ 95% of heavy
2a) DB Floor press: 4×4 heaviest possible across
2b) Standing DB tricep extension (single DB in both hands): 4×6 heaviest possible across
3) Back squat: 5×5 heavy across

Day 2:
1) Deadlift: 5×2.2 heaviest possible across (rest 5-10s between doubles)
2a) Seated good-morning: 5×8 moderate for range-of-motion
2b) GHD sit-ups: 5×20 or 5×10 weighted
3) Front squat: Build to heavy set of 2 for the day
4) Front squat: 3×2 @ 90% of Part 3

Day 3:
1) Rack pulls (set at knees): 5×4 @ 95-105% of 1RM Deadlift
2a) Push press: 5×3 building to heavy 3
2b) Pendlay rows (supinated): 5x Max reps @ 2a weight
3) Back squat: 3×8 @ 80% of heavy 5 from Day 1

WEIGHTLIFTING
Day 1:
1) Low hang snatch + snatch: Build to heavy, then 2 sets @ 90%
2) Snatch-grip RDL with 3-second pause below knees: 5×3 @ 105% of Part 1
3) Back squat: 5×5 heavy across

Day 2:
1) Clean and jerk: 5×2 @ 85-90% of 1RM
2) Clean pull + clean pull from below knees, 2+2: 5 sets @ 105% of Part 1
3) Front squat: Build to heavy set of 2 for the day
4) Front squat: 3×2 @ 90% of Part 3

Day 3:
1) Power snatch: 5×2 @ 70-80% of 1RM Snatch
2a) Push press: 5×3 building to heavy 3
2b) Behind-the-neck jerk: 5×4 @ same weight as 2a each set
3) Back squat: 3×8 @ 80% of heavy 5 from Day 1

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