Lifting Programs: Week of 3.7.16

 In Weekly Lifting Program

Week of 3.7.16

POWERLIFTING
Day 1:
1) Strict press: 5×2 @ 70-75% of last week’s weight (do NOT go heavy)
2) Close-grip bench press: 5×2 @ 80-85% of last week’s double
3) Back squats: 5×2 @ 85% of heavy triple from last week

Day 2:
1) Deadlift: 5×2 @ 80-85% of last week’s double
2a) Lateral plate raises (full overhead): 4×10
2b) DB step-ups: 4×2 ea leg heaviest possible
2c) Russian twists: 4×12 ea side LIGHT for speed (perfect body position, but keep weight light)
3) Front squat: Build to heavy single for the day; it MUST be fast and perfect do not chase a PR

Day 3:
1) Box squat: 6×2 @ 70% of CURRENT 1RM Back Squat
2) Push press: Build to heavy single for the day
3a) Single leg barbell RDL: 4×10 each leg, alternating sets with
3b) Barbell bent-over row hold (same weight as 3a): 4x :45

WEIGHTLIFTING
Day 1:
1) Low hang Snatch: 5×2 @ 70-75% of current max
2) Clean + jerk: 5 sets @ 75-80% of current max
3) Back squats: 5×2 @ 85% of heavy triple from last week

Day 2:
1) Power snatch + OH squat: Build to heavy for the day
2) Clean: 5×2 @ 85-90% of CURRENT clean and jerk max
3) Front squat: Build to heavy single for the day; it MUST be fast and perfect do not chase a PR

Day 3:
1) Jerk from racks: Build to heavy single for the day
2) Tall snatch (no hips, just shrug/pull under bar): 5×2 moderate
3) Tall clean (no hips, just shrug/pull under bar): 5×2 moderate

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