Lifting Programs: Week of 4.23.18

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Week of 4.23.18

POWERLIFTING
Day 1:
1) Back squat: 3-2-1-3-2-1 (go heavier than last week on singles; this is the last week of wave loading)
2) Bench press: 4×3 heavier than last week
3a) Semi-supinated incline DB bench press: 4×5-7 heavier than last week
3b) DB standing Arnold press + overhead hold, 10 + 20s: 4 sets
4a) Weighted GHD back extension: 3×10
4b) Double DB/KB deadlift: 3×8-10 heavier than last week

Day 2:
1) Deadlift: 3-2-1-3-2-1 (go heavier than last week on singles; this is the last week of wave loading)
2) Front squat: 4×4 heavier than last week
3a) Double DB/KB front rack wall sit: 4x :30 heavy
3b) Banded/cable tricep press-down @ 20×0: 4×25-30
4) GHD harop curl: 4×10-12

Day 3:
1a) Bamboo bar BTN press + hold, 5 + 20-30 seconds: 4 sets
1b) Meadows row: 4×8-10 ea arm heavy
2a) Double DB seated strict press: 4x :30 continuous reps
2b) Lat pull-down (plates or banded): 4×8-10 heavier than last week
3) Double KB front rack squat + reverse lunge ea leg: 3×5-7 heavier than last week
4a) Tuck-ups: 4×12-15
4b) GHD sit-ups: 4×12-15 (add weight if this rep range is easy)
5) Stretch

WEIGHTLIFTING
Day 1:
1) Slow pull snatch + snatch: 5 sets heavy across
2) Slow pull clean + clean: 5 sets heavy across
3) Clean-grip deadlift @ 31×1: 4×3 heavier than clean work from today
4) GHD back extensions: 4×10

Day 2:
1) Back squat: 3-2-1-3-2-1 (go heavier than last week on singles; this is the last week of wave loading)
2a) Push press: 4×4 heavier than last week across
2b) Banded/cable tricep press-down @ 20×0: 4×25-30
3) Front squat + jerk, 4+1: 4 sets heavier than last week
4a) Semi-supinated incline DB bench press: 4×5-7 heavier than last week
4b) DB standing Arnold press + overhead hold, 10 + 20s: 4 sets
5) GHD harop curl: 4×10-12

Day 3:
1a) Bamboo bar BTN press + hold, 5 + 20-30 seconds: 4 sets
1b) Meadows row: 4×8-10 ea arm heavy
2a) Double DB seated strict press: 4x :30 continuous reps
2b) Lat pull-down (plates or banded): 4×8-10 heavier than last week
3) Double KB front rack squat + reverse lunge ea leg: 3×5-7 heavier than last week
4a) Tuck-ups: 4×12-15
4b) GHD sit-ups: 4×12-15 (add weight if this rep range is easy)
5) Stretch

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