Lifting Programs: Week of 6.18.18

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Week of 6.18.18

POWERLIFTING
Day 1:
1) Elevated deadlift (4” off ground): 5×3 building to heavy for the day
2) Front Squat: 4×2 building to heavy for the day
3a) Bench press: 6×2 @ 75% for speed
3b) Double KB front squat: 6×6-8 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) Board press (one board): 5×3 building to heavy for the day
2) Strict press: 4×3 building to heavy for the day
3a) Sumo deadlift: 6×2 @ 75% for speed
3b) Seated single arm DB Arnold press: 6×4-5 ea arm heavier than last week
4a) Double DB Kang squat (DB’s resting on shoulders): 3×8
4b) Pronated DB reverse fly: 3×12 light/moderate

Day 3:
1a) Semi-supinated DB bench press: 4×4-5 heavier than last week
1b) Double DB supinated bent-over row: 4×10
1c) Narrow push-ups @ 20×0: 4×8-12 (modified if necessary)
2a) DB upright row: 4×8-10 heavy
2b) KB bicep curl: 4×8-10
3) Back squat + reverse lunge ea leg: 3×5 heavier than last week
4a) Rower pike-ups: 4×8-12
4b) Strict hanging leg raise: 4×8-12
5) Stretch

WEIGHTLIFTING
Day 1:
1) Power snatch + snatch, 1+2: 5 sets heavy across
2) Clean + front squat, 2+1: 5 sets heavy across
3) Back Squat: 5×3 heavy across
4a) Single leg KB/DB RDL: 3×8 ea leg
4b) Banded lateral walk: 3×15 ea direction

Day 2:
1) Clean + jerk, 1+3: 5 sets building heavier than last week
2) Strict press: 4×3 building to heavy for the day
3) Front Squat: 5×2 building to heavier than last week
4a) Double DB Kang squat (DB’s resting on shoulders): 3×8
4b) Pronated DB reverse fly: 3×12 light/moderate

Day 3:
1a) Semi-supinated DB bench press: 4×4-5 heavier than last week
1b) Double DB supinated bent-over row: 4×10
1c) Narrow push-ups @ 20×0: 4×8-12 (modified if necessary)
2a) DB upright row: 4×8-10 heavy
2b) KB bicep curl: 4×8-10
3) Back squat + reverse lunge ea leg: 3×5 heavier than last week
4a) Rower pike-ups: 4×8-12
4b) Strict hanging leg raise: 4×8-12
5) Stretch

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