Lifting Programs: Week of 6.20.16

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Week of 6.20.16

POWERLIFTING
Day 1:
1) Front squat: 5×4 heavier than last week
2) Deadlift: 5×5 @ last week’s weight
3) RDL: 4×6-8 @ 55-60% of Part 2 weight
4a) DB bench press: 4×10-12 same weight as last week
4b) DB lunges: 4×8 ea leg heavy across
4c) Double DB bent-over row: 4×6-8 heavy across

Day 2:
1) Strict press: 5×4 same weight as last week
2) Push press: Build to 4RM
3) Back squat: 5×5 heavier than last week
4a) Tricep kickback: 4×8 ea arm moderate
4b) Seated Arnold press: 4×8 heavier than last week
4c) DB Cuban press: 4×10 light

Day 3:
1) Rack pulls (one plate under each end of bar): 4×5 same weight as last week
2) Bulgarian split squats @ 21×1 tempo: 4×8 ea leg same weight as last week
3a) Box squat: 5×4 heavier than last week
3b) Seated good-morning: 5×10-12 for range-of-motion (empty barbell)
4) Weighted back extensions: 3×10

WEIGHTLIFTING
Day 1:
1) Snatch high pull + low hang snatch + low hang snatch pull + snatch: 5 sets heavy across
2) Snatch balance + OH squat, 2+2: 4 sets heavier than last week
3a) Bulgarian split squat @ 21×1 tempo: 4×6 ea leg heavier than last week
3b) DB lunges: 4×8 ea leg same weight as 3a
3c) Double DB bent-over row: 4×6-8 heavy across
4) Weighted back extensions: 3×10

Day 2:
1) Clean from 1″ off floor: Build to heavy set of 3 for the day
2) Jerk: 5×2 @ 3RM weight (heavier than last week)
3) Back squat: 5×5 heavier than last week
4) RDL: 4×5 heavier than last week

Day 3:
1) Muscle snatch + tall snatch, 3+3: 5 sets moderate
2) Halting power clean (3s pause at knees) + push jerk, 2+2: 5 sets heavy across
3) Snatch-grip deadlift from deficit + snatch pull from deficit, 3+1: 4 sets heavy (105+% of 1RM)
4a) Tricep kickback: 4×8 ea arm moderate
4b) Seated Arnold press: 4×8 heavier than last week
4c) DB Cuban press: 4×10 light

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