Lifting Programs: Week of 4.9.18

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Week of 4.9.18

POWERLIFTING
Day 1:
1) Back squat: 4-2-1-4-2-1 (go heavier than last week on single reps)
2) Bench press: 4×3 @ 90% of last week’s heavy 4
3a) Overhead banded/cable tricep extension @ 20×0: 4×20-25
3b) DB lateral raise + Hercules hold, 10 + 15s: 4 sets
4a) Weighted GHD back extension: 3×10
4b) Alternating DB snatch: 3×10 (5 ea arm heavier than last week)

Day 2:
1) Deadlift: 4-2-1-4-2-1 (go heavier than last week on single reps)
2) 1 and 1/4 front squat: 4×3 @ 90% of last week’s heavy 4
3a) Cross-body single leg KB/DB RDL @ 2111: 4×3-5 ea leg heavier than last week
3b) Single arm DB curl and press: 4×6-8 ea arm
4) GHD harop curl: 4×10-12

Day 3:
1a) Bamboo bar BTN press + hold, 5 + 20-30 seconds: 4 sets
1b) Seated band row (put PVC through band): 4×12-15
2a) Ring Push-ups: 4x :30 max reps (focus on turnout)
2b) Lat pull-down: 4×8-10 heavier than last week
3) Barbell Front-rack lunge hold: 3x :30-:45 ea leg add weight if possible
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) Halting snatch (below knee) + snatch: 5 sets heavy across
2) Halting clean (above knee) + Clean: 5 sets heavy across
3) Front squat @ 23×1: 5×2 @ 90% of last week’s heavy 3
4) GHD back extensions: 4×10

Day 2:
1) Back squat: 4-2-1-4-2-1 (go heavier than last week on single reps)
2a) Strict press + narrow-grip OH squat, 3+3: 4 sets moderate/perfect
2b) Single arm DB curl and press: 4×6-8 ea arm
3) Push press + jerk, 3+3: 4 sets same weight as last week
4a) Overhead banded/cable tricep extension @ 20×0: 4×20-25
4b) DB lateral raise + Hercules hold, 10 + 15s: 4 sets
5) GHD harop curl: 4×10-12

Day 3:
1a) Bamboo bar BTN press + hold, 5 + 20-30 seconds: 4 sets
1b) Seated band row (put PVC through band): 4×12-15
2a) Ring Push-ups: 4x :30 max reps (focus on turnout)
2b) Lat pull-down: 4×8-10 heavier than last week
3) Barbell Front-rack lunge hold: 3x :30-:45 ea leg add weight if possible
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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