Lifting Programs: Week of 5.14.18

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Week of 5.14.18

POWERLIFTING
Day 1:
1) Back squat: 4×3 lighter than last week
2) Bench press: 4×3 @ 65-70% of heaviest single from last week
3a) DB pec fly: 4×8-10 light
3b) DB front raise + lateral raise: 4x :30 same weight as pec fly continuous
4) Weighted GHD back extension: 4×10

Day 2:
1) Deadlift: 4×3 lighter than last week
2) Front squat: 4×3 @ 65-70% of heaviest single from last week
3a) DB/KB step-ups: 4x :30 challenging (alternating legs)
3b) Push-ups: 4×8-12 perfect (add deficit if you need to)
4) GHD harop curl: 4×10-12

Day 3:
1a) Bradford press (empty barbell): 4×8-10
1b) Single arm DB row: 4×6-8 ea arm moderate
1c) Supinated ring row: 4×8-10 perfect
2) Empty barbell back squat: 4x :30 continuous reps
3a) Single arm plank on rings: 4x :15-:20 ea (scale to regular ring plank for :30-:45)
3b) Russian twist on GHD (weighted or unweighted): 4×20
4) Stretch

WEIGHTLIFTING
Day 1:
1) Snatch: 5×1 @ 75-80%
2) Clean: 5×1 @ 75-80%
3) Clean pull: 4×3 @ 90% of clean work from today
4) GHD back extensions: 4×10

Day 2:
1) Back squat: 4×3 lighter than last week
2a) Push press: 4×1 lighter than last week
2b) Push-ups: 4×8-12 perfect (add deficit if you need to)
3) Front squat + jerk, 1+1: 4 sets lighter than last week
4a) DB pec fly: 4×8-10 light
4b) DB front raise + lateral raise: 4x :30 same weight as pec fly continuous
5) GHD harop curl: 4×10-12

Day 3:
1a) Bradford press (empty barbell): 4×8-10
1b) Single arm DB row: 4×6-8 ea arm moderate
1c) Supinated ring row: 4×8-10 perfect
2) Empty barbell back squat: 4x :30 continuous reps
3a) Single arm plank on rings: 4x :15-:20 ea (scale to regular ring plank for :30-:45)
3b) Russian twist on GHD (weighted or unweighted): 4×20
4) Stretch

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