Lifting Programs: Week of 3.28.16

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Week of 3.28.16

POWERLIFTING
Day 1:
1) Bench press: Build to heavy 2 for the day (heavier than last week), then 3×1 @ 95% of heavy
2a) JM press: 4×6 heavy
2b) DB bent-over row (supinated): 4×6 heaviest possible (both arms simultaneously)
3) Back squat: 5×5 heavy across (heavier than last week)

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

Day 3:
1) Board press (2 boards): 5×4 @ 95-105% of 1RM Bench
2a) Push press: 5×3 @ 90% of last week’s heavy 3
2b) RDL: 5×6-8 @ same weight as 2a
3) Back squat: 3×8 @ 80% of heavy 5 from Day 1
NOTE: If you do not have boards for benching, you can use abmats for a similar effect; just stack the soft sides together and place one hard side against your chest and lower the bar to the other mat’s hard side.

WEIGHTLIFTING:
Day 1:
1) Low hang snatch: Build to heavy set of 3, then 2×1 @ 100% of heavy
2) Snatch-grip push press + 3-position OH squat, 3+1: 5 sets @ 100-105% of Part 1
3) Back squat: 5×5 heavy across (heavier than last week)

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

Day 3:
1) Power snatch + hang power snatch, 1+3: 5 sets heavy across
2a) Clean-grip RDL: 5×5 @ 90-95% of 1RM Clean
2b) Weighted back extension: 5×10 heavy
3) Back squat: 3×8 @ 80% of heavy 5 from Day 1

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