Lifting Programs: Week of 5.16.16

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Week of 5.16.16

POWERLIFTING
Day 1:
1) Front squat @ 23×1 tempo: 5×4 heavy across
2) Strict press + push press, 2+3: 5 sets heavy across
3) RDL: 4×8 moderately heavy
4) 3 sets with barbell: 10 upright rows + 10 tricep extensions + 10 bicep curls + 10 forearm curls

Day 2:
1) Deadlift (barbell elevated on one 45# plate each side): 5×3 heavy across
2) DB bench press: 8-8-4-3 increasing weight each set
3) Back squat: 5×3 heavy across
4a) Single arm DB/KB strict press: 4×6 ea arm
4b) DB snatch: 4×4 ea arm heavy

Day 3:
1a) Supinated barbell bent-over row: 4×6 heavy across
1b) DB bent-over fly: 4×12 moderate
2a) Jumping back squat: 4×8 moderate
2b) Russian KB swing: 4×10 heavy
3a) BTN snatch-grip strict press: 4×6 heavy across
3b) Lateral plate raises: 4×10 (full overhead)
4) Weighted back extensions: 3×10

WEIGHTLIFTING
Day 1:
1) Muscle snatch + 3-position OH squat, 3+1: 5 sets heavy across
2) Hang snatch + low hang snatch + OH squat, 1+1+2: 5 sets heavy across
3) 3 sets with barbell: 10 upright rows + 10 tricep extensions + 10 bicep curls + 10 forearm curls
4) Weighted back extensions: 3×10

Day 2:
1) Clean + front squat, 2+3: 5 sets heavy across
2) Push press + jerk, 2+2: 5 sets heavy across
3) Back squat: 5×3 heavy across
4) Weighted back extensions: 3×10

Day 3:
1) Power clean + front squat, 3+3: 5 sets heavy across
2) Snatch deadlift + snatch pull from below knees, 3+2: 5 sets heavy across (use 105+% of Day 1 complex weight)
3a) BTN snatch-grip strict press: 4×6 heavy across
3b) Lateral plate raises: 4×10 (full overhead)
4) Weighted back extensions: 3×10

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