Lifting Programs: Week of 4.18.16

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Week of 4.18.16

POWERLIFTING
Day 1:
1) Bench press: Build to heavy triple, then 2×3 @ 90% of heavy
2a) Supinated barbell bent-over row @ 30×1 tempo: 4×6 heaviest possible
2b) DB hammer curls (both arms together) @ 20×1 tempo: 4×10 moderate
3) Back squat: 5×5 @ heavier than last week across

Day 2:
1) Deadlift: Build to heavy triple, then 2×3 @ 90% of heavy (CONTROL BAR TO GROUND EACH REP)
2a) Weighted back extensions: 4×10 heavy
2b) Dragon flags (on bench): 4×5 slow/controlled
3) Front squat: Build to heavy single for the day
4) Front squat: 1 @ 85%, 1 @ 90%, 1 @ 95% of Part 3 weight

Day 3:
1) Rack pulls: 5×4 @ 105+% of 1RM Deadlift
2a) Jumping back squat: 5×5 heavier than last week across
2b) Good-mornings @ 41×1 tempo: 5×6-8 same weight as 2a
3) Back squat: 3×8 @ 80% of Day 1 weight

WEIGHTLIFTING
Day 1:
1) 3-position snatch (above knee, below knee, floor): 5 sets heavy across
2) Snatch balance: Build to heavy set of 2 for the day
3) Back squat: 5×5 @ heavier than last week across

Day 2:
1) Clean: Build to heavy triple, then 2×3 @ 90% of heavy
2) Jerk + jerk balance, 1+3: 5 sets heavy across
3) Front squat: Build to heavy single for the day
4) Front squat: 1 @ 85%, 1 @ 90%, 1 @ 95% of Part 3 weight

Day 3:
1) Muscle snatch + tall snatch, 3+3: 6 sets moderate
2a) Clean-grip RDL: 5×5 @ 100+% of 1RM Clean
2b) Weighted back extension: 5×10 heavy
3) Back squat: 3×8 @ 80% of Day 1 weight

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