Lifting Programs: Week of 5.23.16

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Week of 5.23.16

POWERLIFTING
Day 1:
1) Front squat @ 23×1 tempo + front squat, 3+2: 5 sets heavier than last week across
2) Strict press + push press, 1+4: 5 sets heavier than last week across
3) Good-mornings with slow lower: 4×6 heavy
4a) Seated DB hammer curl: 4×10
4b) Seated DB tricep extension (single DB overhead): 4×10
4c) Seated DB single arm strict press: 4×10 ea arm

Day 2:
1) Deadlift + RDL, 3+2: 5 sets heavy across
2) DB bench press: 8-8-8-5-4 increasing weight each set
3) Back squat: 5×3 heavier than last week
4a) DB front raise: 4×10
4b) DB lateral raise: 4×10
4c) DB bent-over fly: 4×10

Day 3:
1a) Wide-grip bent-over row (pronated grip): 4×8 heavy
1b) Wide-grip explosive high pull: 4×8 same weight as 1a
2) Bulgarian split squats @ 31×1 tempo: 4×8 ea leg heavy
3a) BTN strict press (regular grip): 4×5
3b) Jumping back squat: 4×8 for height (same weight as 3a)
4) Weighted back extensions: 3×10

WEIGHTLIFTING
Day 1:
1) 3-position snatch (above knee, below knee, floor) + OH squat, 1+2: 5 sets heavy across
2) Snatch pull from below knees: 5×4 @ 105+% of Part 1 weight
3a) Seated DB hammer curl: 4×10
3b) Seated DB tricep extension (single DB overhead): 4×10
3c) Seated DB single arm strict press: 4×10 ea arm
4) Weighted back extensions: 3×10

Day 2:
1) Clean pull + low hang clean + clean, 1+2+1: 5 sets heavy across
2) Push press + power jerk + split jerk, 2+1+1: 5 sets heavy across
3) Back squat: 5×3 heavier than last week
4) RDL: 4×6 heavy

Day 3:
1) Power clean + front squat + power jerk, 2+2+2: 5 sets heavy across
2) BTN snatch-grip push press + 3-position OH squat, 4+1: 5 sets heavy across
3a) DB front raise: 4×10
3b) DB lateral raise: 4×10
3c) DB bent-over fly: 4×10
4) Weighted back extensions: 3×10

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