Lifting Programs: Week of 6.25.18

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Week of 6.25.18

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 @ 80% for speed
3b) Skater lunge (rear leg floating): 6×6 ea leg
4a) Weighted GHD back extension: 3×12
4b) Side Plank clam shell: 3×15 ea side

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 @ 80% for speed
3b) Seated single arm DB Arnold press: 6×4 ea arm heavier than last week
4a) Double DB Kang squat (DB’s resting on shoulders): 3×8
4b) Single arm standing oblique crunch: 3×8-10 ea

Day 3:
1a) Semi-Supinated DB floor press: 4×8-10
1b) Double DB supinated bent-over row: 4×8 heavier than last week
1c) Narrow push-ups @ 20×0: 4×8-12 (modified if necessary)
2a) DB upright row: 4×8-10 heavy
2b) KB bicep curl: 4×6-8 heavier than last time if possible
3) Back squat + reverse lunge ea leg: 3×4 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+1: 5 sets heavier than last week across
2) Clean + front squat, 1+1: 5 sets heavier than last week across
3) Back Squat: 5×3 heavier than last week across
4a) Weighted GHD back extension: 3×12
4b) Side Plank clam shell: 3×15 ea side

Day 2:
1) Clean + jerk, 1+2: 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) Single arm standing oblique crunch: 3×8-10 ea

Day 3:
1a) Semi-Supinated DB floor press: 4×8-10
1b) Double DB supinated bent-over row: 4×8 heavier than last week
1c) Narrow push-ups @ 20×0: 4×8-12 (modified if necessary)
2a) DB upright row: 4×8-10 heavy
2b) KB bicep curl: 4×6-8 heavier than last time if possible
3) Back squat + reverse lunge ea leg: 3×4 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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