Lifting Programs: Week of 5.9.16

 In Weekly Lifting Program

Week of 5.9.16

POWERLIFTING
Day 1:
1) Close-grip bench press: Build to heavy single (use a spotter)
2) Strict press: 5×2 @ last week’s weight
3) Back squat: 5×2 @ 85% of last week’s 5×4

Day 2:
1) Deadlift: Build to heavy single for the day (does NOT need to be a max)
2) Push press: Build to heavy single for the day
3) Front squat: 5×1 @ 90% of last week’s heavy single

Day 3:
1) Bench press: 5×1 @ 90-95% of close-grip heavy from Day 1
2) Good-mornings: 5×8-10 light/moderate (use to stretch out lower back and hamstrings)
3) Back squat: Build to heavy single for the day

WEIGHTLIFTING
Day 1:
1) Snatch: 5×1 @ 90% of last week’s heavy double
2) OH squat: Build to heavy single for the day
3) Back squat: 5×2 @ 85% of last week’s 5×4

Day 2:
1) Clean + jerk: 5×1 @ 90% of last week’s heavy 2+1
2) Push press: Build to heavy single for the day
3) Front squat: 5×1 @ 90% of last week’s heavy single

Day 3:
1) Muscle snatch + tall snatch, 3+3: 6 sets moderate
2) Power clean + push jerk: Build to heavy for the day
3) Back squat: Build to heavy single for the day

0

Start typing and press Enter to search