Lifting Programs: Week of 5.2.16

 In Weekly Lifting Program

Week of 5.2.16

POWERLIFTING
Day 1:
1) Bench press: 5×5 @ last week’s weight
2) Strict press: Build to heavy set of 3 for the day
3) Back squat: 5×4 @ heavier than last week across

Day 2:
1) Deadlift @ 40×2 tempo: 5×3 heavy across
2a) Weighted back extensions: 4×10 heavy
2b) Russian twist: 4×20 heavy (10 ea side)
3) Front squat: Build to heavy single for the day
4) Front squat: 1×2 @ 85%, 1×2 @ 90% of Part 3 weight

Day 3:
1) Close-grip bench press: 4×8 moderate across
2a) Barbell skull crusher: 5×10 same weight as last week
2b) Good-mornings: 5×8 moderately heavy
3) Back squat: 3×8 @ 77% of Day 1 weight

WEIGHTLIFTING
Day 1:
1) Snatch: Build to heavy double for the day, then 2×1 @ 95% of double
2) 3-position OH squat with 5s pause in each position: 4×2 heavy across
3) Back squat: 5×4 @ heavier than last week across

Day 2:
1) Clean + jerk, 2+1: Build to heavy for the day, then 2×1 C&J @ 95% of heavy
2) Push press: 4×5 same weight as last week
3) Front squat: Build to heavy single for the day
4) Front squat: 1×2 @ 85%, 1×2 @ 90% of Part 3 weight

Day 3:
1) Muscle snatch + tall snatch, 3+3: 6 sets moderate
2) Power clean + push jerk: 5 sets heavy across
3) Back squat: 3×8 @ 77% of Day 1 weight

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