Lifting Programs: Week of 5.21.18

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Week of 5.21.18

POWERLIFTING
Day 1:
1) Back squat: Build to heavy single for the day
2) Bench press: Build to heavy single for the day
3a) DB pec fly: 4×8-10 light
3b) Band pull-apart: 4×15-20 light
4) Unweighted GHD back extension: 4×12

Day 2:
1) Deadlift: Build to heavy single for the day
2) Front squat: Build to heavy single for the day
3a) DB thruster: 4×8-10 moderate
3b) Push-ups: 4×8-12 perfect (add deficit if you need to)
4) GHD harop curl: 4×10-12

Day 3:
1) Strict press: Build to heavy single for the day
2a) Push press: 4×3 @ strict press max from today
2b) Single arm DB row: 4×6-8 ea arm heavier than last week
3) Back squat: 3×10 @ 50% of 1RM from this week
4a) Single arm plank on rings: 4x :15-:20 ea (scale to regular ring plank for :30-:45)
4b) Russian twist on GHD (weighted or unweighted): 4×20
5) Stretch

WEIGHTLIFTING
Day 1:
1) Back squat: Build to heavy single for the day
2) Snatch: Build to heavy single for the day
3) Clean pull: 4×3 @ snatch weight from today
4) Unweighted GHD back extension: 4×12

Day 2:
1) Clean: Build to heavy single for the day
2) Jerk: Build to heavy single for the day
3) Front squat: Build to heavy single for the day
4) GHD harop curl: 4×10-12

Day 3:
1) Strict press: Build to heavy single for the day
2a) Push press: 4×3 @ strict press max from today
2b) Single arm DB row: 4×6-8 ea arm heavier than last week
3) Back squat: 3×10 @ 50% of 1RM from this week
4a) Single arm plank on rings: 4x :15-:20 ea (scale to regular ring plank for :30-:45)
4b) Russian twist on GHD (weighted or unweighted): 4×20
5) Stretch

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