Lifting Programs: Week of 4.25.16

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Week of 4.25.16

POWERLIFTING
Day 1:
1) Bench press: 5×4 @ 85-90% of heavy triple from last week
2a) Supinated barbell bent-over row @ 30×1 tempo: 4×8 same weight as last week across
2b) DB pause curls (pause halfway up and halfway down each rep): 4×8 moderate
3) Back squat: 5×4 @ heavier than last week across

Day 2:
1) Snatch-grip deadlift: 5×4 heavy across
2a) Weighted back extensions: 4×10 heavy
2b) Hanging L-sit hold: 4×30-45s accumulated
3) Front squat: Build to heavy single for the day
4) Front squat: 2×1 @ 90%, 1 @ 95% of Part 3 weight

Day 3:
1) Pin press (set bench press height so that bar is halfway towards lockout; press bar up to lockout and return to racks each rep): 5×4 @ 105+% of 1RM Bench press
2a) Barbell skull crusher: 5×8 moderate
2b) Double DB RDL @ 41×1 tempo: 5×8 heaviest possible
3) Back squat: 3×8 @ 77% of Day 1 weight

WEIGHTLIFTING
Day 1:
1) Snatch + OH squat, 1+2: Build to heavy for the day, then 2 sets @ 90% of heavy
2) Snatch balance: 4×3 @ 85-90% of heavy 2 from last week
3) Back squat: 5×4 @ heavier than last week across

Day 2:
1) 3-position clean (above, below, floor) + jerk: 5 sets heavy across (80-85% of 1RM C&J)
2) Push press: 4×4 heavy across
3) Front squat: Build to heavy single for the day
4) Front squat: 2×1 @ 90%, 1 @ 95% of Part 3 weight

Day 3:
1) Muscle snatch + tall snatch, 3+3: 6 sets moderate
2) Muscle clean + tall clean, 3+3: 6 sets moderate
3) Back squat: 3×8 @ 77% of Day 1 weight

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