Lifting Programs: Week of 6.13.16

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Week of 6.13.16

POWERLIFTING
Day 1:
1) Front squat: 5×4 heavy across
2) Deadlift: 5×4 @ 85-90% of 3RM
3) RDL: 4×6-8 @ 50% of Part 2
4a) DB front raise: 4×12 heavy across
4b) DB bench press: 4×8 heavy across
4c) Seated DB hammer curl: 4×12 heavy across

Day 2:
1) Strict press: 5×3 @ 95-100% of last week’s weight
2) Push press: 4×4 @ 95-100% of last week’s 5RM
3) Back squat: 5×5 heavy across
4a) SA DB bent-over row @ 20×2 tempo: 4×6 ea arm heavier than last week
4b) Seated Arnold press: 4×10 heavy
4c) Pinky-up bent-over fly: 4×12 moderate

Day 3:
1) Rack pulls (just below knee) with slow lower: 4×6 @ 3RM deadlift weight
2) Bulgarian split squats @ 21×1 tempo: 4×6 ea leg heavier than last week
3a) Box squat: 5×5 @ last week’s weight
3b) Russian KB swing: 5×10-12 heavier than last week
4) Weighted back extensions: 3×10

WEIGHTLIFTING
Day 1:
1) 3-stop snatch deadlift (1 inch off floor, knees, mid-thigh) + hang snatch, 1+2: 5 sets heavy across
2) Snatch balance + OH squat, 1+3: 4 sets heavy across
3a) Bulgarian split squat @ 21×1 tempo: 4×8 ea leg heavier than last week
3b) DB bench press: 4×8 heavy across
3c) Seated DB hammer curl: 4×12 heavy across
4) Weighted back extensions: 3×10

Day 2:
1) Clean pull + clean pull from 1″ off floor (lower from top) + clean from 1″ off floor (lower from top), 1+1+2: 5 sets heavy across
2) Jerk: 5×3 @ 85-90% of heavy 3 from last week
3) Back squat: 5×5 heavy across
4) RDL: 4×5 heavier than last week

Day 3:
1) Explosive snatch high pull + snatch from hips, 6+1: 5 sets moderate
2) Clean pull + power clean + tall clean, 3+1+2: 5 sets moderate
3) Snatch-grip deadlift from deficit: 4×4 heavy (105+% of 1RM)
4a) SA DB bent-over row @ 20×2 tempo: 4×6 ea arm heavier than last week
4b) Seated Arnold press: 4×10 heavy
4c) Pinky-up bent-over fly: 4×12 moderate

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