Lifting Programs: Week of 5.30.16

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Week of 5.30.16

POWERLIFTING
Day 1:
1) Front squat @ 23×1 tempo: Build to 3RM for the day
2) Strict press: Build to 3RM for the day
3) Push press: 3×5 @ 105% of Part 2
4a) DB bicep curl: 4×12 moderate
4b) DB tricep kick back: 4×12 moderate
4c) Weighted back extension: 4×10

Day 2:
1) Deadlift: Build to 3RM for the day
2) DB bench press: 4×8
3) Back squat: Build to 3RM for the day
4a) SA DB bent-over row @ 20×2 tempo: 4×6 ea arm heavy
4b) SA DB press @ 20×2 tempo: 4×6 ea arm heavy
4c) DB bent-over fly: 4×12 moderate

Day 3:
1a) Wide-grip bent-over row (pronated grip): 4×6 heaviest possible
1b) Wide-grip explosive high pull: 4×8 light/moderate for elbow position and speed
2) Bulgarian split squats @ 31×1 tempo: 4×6 ea leg heavier than last week
3a) Box squat: 5×3 @ 65% of Day 2’s 3RM
3b) Russian KB swing: 5×10 heavy
4) Weighted back extensions: 3×10

WEIGHTLIFTING
Day 1:
1) Pause snatch (at knees) + hang snatch + OH squat, 1+2+2: 5 sets heavy across
2) Snatch pull from below knees: 5×4 @ 105+% of Part 1 weight
3a) Bulgarian split squat @ 21×1 tempo: 4×6 ea leg moderately heavy
3b) DB bicep curl: 4×12 moderate
3c) DB tricep kick back: 4×12 moderate
4) Weighted back extensions: 3×10

Day 2:
1) Halting clean + low hang clean + front squat, 1+2+2: 5 sets heavy across
2) Push press + jerk, 2+3: 5 sets heavy across
3) Back squat: Build to 3RM for the day
4) RDL: 4×6 heavy

Day 3:
1) Power clean + power jerk: 5×3 heavy across
2a) BTN push press (jerk grip): 4×4 heavy
2b) Good-mornings with slow lower: 4×6-8 same weight as 2a
3a) SA DB bent-over row @ 20×2 tempo: 4×6 ea arm heavy
3b) SA DB press @ 20×2 tempo: 4×6 ea arm heavy
3c) DB bent-over fly: 4×12 moderate
4) Weighted back extensions: 3×10

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