Lifting Programs: Week of 4.11.16

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Week of 4.11.16

POWERLIFTING
Day 1:
1) Competition bench press: 5×1.1 heavy across (rest/rack bar 5-10s between singles)
2a) DB floor press: 4×6 heaviest possible
2b) Tricep kickback @ 20×1 tempo: 4×10 per arm moderate
3) Back squat: 5×2 @ last week’s weight

Day 2:
1) Deadlift: 5×1.1.1 heaviest possible across (5-10s rest between singles; CONTROL BAR TO GROUND EACH REP)
2a) Single leg KB/DB RDL: 4×8 ea leg moderate
2b) Dragon flags (on bench): 4×5 slow/controlled
3) Front squat: Build to heavy set of 4 for the day
4) Front squat: 2×2 @ 105% of Part 3

Day 3:
1) Board press (2 boards) with pause on boards: 5×2-3 @ 95+% of 1RM Bench press
2a) Jumping back squat: 5×5 light/moderate
2b) Good-mornings @ 41×1 tempo: 5×6-8 same weight as 2a
3) Back squat @ 23×1 tempo: 4×3 @ 80% of Day 1 weight

WEIGHTLIFTING
Day 1:
1) Hang snatch + low hang snatch: 5 sets heavy across
2) Snatch balance + 3-pos OH squat, 2+1: 5 sets @ 105+% of Part 1
3) Back squat: 5×2 @ last week’s weight

Day 2:
1) Clean pull + hang clean + clean: Build to heavy, then 3×1 clean @ 95% of heavy
2) Push press + jerk, 1+2: 5 sets heavy across
3) Front squat: Build to heavy set of 4 for the day
4) Front squat: 2×2 @ 105% of Part 3

Day 3:
1) Clean pull + tall clean, 3+3: 6 sets moderate
2a) Clean-grip RDL: 5×5 @ 95-100% of 1RM Clean
2b) Weighted back extension: 5×10 heavy
3) Back squat @ 23×1 tempo: 4×3 @ 80% of Day 1 weight

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