Lifting Programs: Week of 6.11.18

 In Weekly Lifting Program

Week of 6.11.18

POWERLIFTING
Day 1:
1) Box squat (at or slightly above parallel): 5×3 building to heavier than last week
2) Sumo deadlift: 4×3 building to heavier than last week
3a) Strict press: 6×2 @ 85% for speed
3b) Double KB front squat: 6×8-10
4a) Single leg KB/DB RDL: 3×8 ea leg
4b) Banded lateral walk: 3×15 ea direction

Day 2:
1) Close-grip bench press: 5×3 building to heavier than last week
2) Push press: 4×3 building to heavier than last week
3a) Box squat (at or slightly above parallel): 6×2 @ 85% for speed
3b) Seated single arm DB Arnold press: 6×5 ea arm
4a) Glute-ham raise: 3×10-12
4b) Pronated DB reverse fly: 3×12 light/moderate

Day 3:
1a) Semi-supinated DB bench press: 4×4-6 heavier than last week
1b) Double DB supinated bent-over row: 4×10
1c) DB skull crusher: 4×10
2a) DB upright row: 4×8-10 heavy
2b) Single arm DB push press: 4×5-7 ea heavier than last week
3) Back squat + reverse lunge ea leg: 3×6 challenging
4a) Single arm plank on rings: 4x :20-:30 ea (scale to regular ring plank for :45-:60)
4b) Strict hanging leg raise: 4×8-12
5) Stretch

WEIGHTLIFTING
Day 1:
1) 3-position snatch (hang, low hang, floor) + OH squat, 1+1: 5 sets heavy across
2) Clean pull + clean + front squat, 2+1+1: 5 sets heavy across
3) Box squat (at or slightly above parallel): 5×3 building to heavier than last week
4a) Single leg KB/DB RDL: 3×8 ea leg
4b) Banded lateral walk: 3×15 ea direction

Day 2:
1) Low hang clean + jerk, 1+3: 5 sets building
2) Push press: 4×3 building to heavier than last week
3) Front squat: 5×3 building to heavier than last week
4a) Glute-ham raise: 3×10-12
4b) Pronated DB reverse fly: 3×12 light/moderate

Day 3:
1a) Semi-supinated DB bench press: 4×4-6 heavier than last week
1b) Double DB supinated bent-over row: 4×10
1c) DB skull crusher: 4×10
2a) DB upright row: 4×8-10 heavy
2b) Single arm DB push press: 4×5-7 ea heavier than last week
3) Back squat + reverse lunge ea leg: 3×6 challenging
4a) Single arm plank on rings: 4x :20-:30 ea (scale to regular ring plank for :45-:60)
4b) Strict hanging leg raise: 4×8-12
5) Stretch

0

Start typing and press Enter to search