Lifting Programs: Week of 6.27.16

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Week of 6.27.16

POWERLIFTING
Day 1:
1) Front squat: Build to 4RM for the day
2) Deadlift: Build to 5RM for the day
3) Good-morning: 3×8 light (just to stretch out back after squats/deadlifts)
4a) Standing DB bicep curl plus strict press: 4×10
4b) Double DB bent-over row: 4×8-10 at last week’s weight
4c) DB skull crushers on bench: 4×12

Day 2:
1) Strict press: Build to 4RM
2) Push press: 5×3 @ 90-95% of last week’s 4RM
3) Back squat: Build to 5RM
4a) DB front raises: 4×10
4b) DB lateral raises: 4×10
4c) DB Cuban press: 4×10 light

Day 3:
1) Halting deadlifts (3s pause at knees): 4×3 @ 75-80% of Day 1’s 5RM
2) Bulgarian split squats @ 21×1 tempo: 4×10 ea leg same weight as last week
3a) Box squat: 5×5 heavier than last week
3b) Seated good-morning: 5×12 for range-of-motion (empty barbell)
4) Weighted back extensions: 3×10

WEIGHTLIFTING
Day 1:
1) 3-stop snatch deadlift (below knee, above knee, below hips) + hang snatch, 1+2: 5 sets heavy across
2) OH squat with 3-second pause in bottom: 4×4 heavy across
3a) Bulgarian split squat @ 21×1 tempo: 4×8 ea leg same weight as last week
3b) DB lunges: 4×8 ea leg same weight as 3a
3c) Double DB bent-over row: 4×8-10 at last week’s weight
4) Weighted back extensions: 3×10

Day 2:
1) 3-position clean (floor, below knee, above knee): Build to heavy for the day
2) Push press + jerk, 2+3: 4 sets heavy across
3) Back squat: Build to 5RM
4) RDL: 4×4 heavier than last week

Day 3:
1) Muscle clean with hard landing + push press, 2+2: 5 sets heavy across
2) Strict press from split: 5×4 heavy across
3) Snatch-grip deadlift + snatch pull, 2+2: 4 sets heavy (105+% of 1RM snatch)
4a) DB front raises: 4×10
4b) DB lateral raises: 4×10
4c) DB Cuban press: 4×10 light

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