Lifting Programs: Week of 4.4.16

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Week of 4.4.16

POWERLIFTING
Day 1:
1) Close-grip bench press: 5×8 moderate
2a) JM press: 4×6 heavy
2b) DB upright row: 4×8 heavy
3) Back squat: 5×5 heavy across (heavier than last week)

Day 2:
1) Halting deadlift (3s pause below knees): 5×3 heaviest possible across (perfect back position)
2a) Single leg KB/DB RDL: 4×8 ea leg moderate
2b) Empty barbell straight leg sit-ups: 4×10-15
3) Front squat: Build to heavy set of 5 for the day
4) Front squat: 1×5 @ 90% of Part 3

Day 3:
1) Seated strict press: 5×3 heavy across
2a) Push press: 5×4 @ last week’s weight
2b) RDL: 5×8-10 same weight as 2a
3) Back squat: 3×8 @ 80% of heavy 5 from Day 1

WEIGHTLIFTING
Day 1:
1) Snatch + snatch balance: Build to heavy for the day, then 2 sets @ 90% of heavy
2) Snatch-grip push press + 3-pos OH squat, 2+1: 5 sets @ 100-105% of Part 1
3) Back squat: 5×5 heavy across (heavier than last week)

Day 2:
1) Clean + front squat + jerk,1+1+2: 5 sets @ 80-85% of 1RM
2) 3-stop clean-grip deadlift (below knee, above knee, upper thigh): 5×3 @ 105% of Part 1
3) Front squat: Build to heavy set of 5 for the day
4) Front squat: 1×5 @ 90% of Part 3

Day 3:
1) Power clean + push jerk: 5 sets heavy across
2a) Clean-grip RDL: 5×5 @ 95-100% of 1RM Clean
2b) Weighted back extension: 5×10 heavy
3) Back squat: 3×8 @ 80% of heavy 5 from Day 1

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