Lifting Programs: Week of 6.6.16

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Week of 6.6.16

POWERLIFTING
Day 1:
1) Front squat (no tempo): 5×2 @ last week’s 3RM
2) Strict press: 5×1.1 @ 90-95% of last week’s 2RM (rack the bar for 5-10s between singles)
3) Push press: Build to 5RM
4a) Empty barbell bicep curl: 4×15-20
4b) Empty barbell tricep extension: 4×15-20
4c) Weighted back extension: 4×10

Day 2:
1) Deadlift: 5×1.1.1 @ 90-95% of last week’s 3RM (control bar to ground and rest 5s between singles)
2) BTN push press (pressing grip): 4×5 heavy across
3) Back squat: 5×2 @ 90-95% of last week’s 3RM
4a) SA DB bent-over row @ 20×2 tempo: 4×8 ea arm heavy
4b) SA DB press @ 20×2 tempo: 4×8 ea arm heavy
4c) Lateral plate raise (full overhead): 4×10 heavy

Day 3:
1) Deficit deadlift: 4×6 moderate (standing on plates)
2) Bulgarian split squats @ 31×1 tempo: 4×8 ea leg same weight or heavier than last week
3a) Box squat: 5×4 slightly heavier than last week
3b) Russian KB swing: 5×12-15 same weight as last week
4) Weighted back extensions: 3×10

WEIGHTLIFTING
Day 1:
1) Pause snatch pull + low hang snatch, 1+3: Build to heavy for the day with good position
2) Snatch deadlift from deficit: 4×4 @ 105+% of Part 1
3a) Bulgarian split squat @ 21×1 tempo: 4×8 ea leg same weight or heavier than last week
3b) Empty barbell bicep curl: 4×15-20
3c) Empty barbell tricep extension: 4×15-20
4) Weighted back extensions: 3×10

Day 2:
1) Pause clean + clean + front squat,1+2+1: Build to heavy for the day with good position
2) Jerk: Build to heavy set of 3 for the day
3) Back squat: 5×2 @ 90-95% of last week’s 3RM
4) RDL: 4×6 heavy

Day 3:
1) Power clean + power jerk: Build to 3RM for the day
2a) BTN push press (jerk grip): 4×6 heavy
2b) Good-mornings with slow lower: 4×6-8 same weight as 2a
3) OH squat: 4×3 heavy across
4a) SA DB bent-over row @ 20×2 tempo: 4×8 ea arm heavy
4b) SA DB press @ 20×2 tempo: 4×8 ea arm heavy
4c) Lateral plate raise (full overhead): 4×10 heavy

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