Lifting Programs: Week of 7.2.18

 In Weekly Lifting Program

Week of 7.2.18

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 @ 85% for speed
3b) Skater lunge (rear leg floating): 6×6 ea leg
4a) Weighted GHD back extension: 3×12
4b) Banded 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 @ 85% for speed
3b) Single arm DB Hang Clean and press: 6×5 ea
4a) Barbell good-morning: 3×12-15 moderate
4b) Single arm standing oblique crunch: 3×8-10 ea

Day 3:
1a) Semi-Supinated DB floor press: 4×8 heavier than last week
1b) Seated band row: 4×15-20
1c) Narrow push-ups @ 20×0: 4×8-12 (modified if necessary)
2a) DB upright row: 4×8-10 heavy
2b) Seated DB hammer curl: 4×8-10
3) Front Squat: 3×12 @ 50-60%
4a) Rower pike-ups: 4×8-12
4b) Strict hanging leg raise: 4×8-12
5) Stretch

WEIGHTLIFTING
Day 1:
1) Snatch: 5×2 heavy across
2) Clean + Jerk: 4×2 heavy across
3) Back Squat: 5×3 heavier than last week across
4a) Weighted GHD back extension: 3×12
4b) Banded Side Plank clam shell: 3×15 ea side

Day 2:
1) Clean + jerk: 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) Barbell good-morning: 3×12-15 moderate
4b) Single arm standing oblique crunch: 3×8-10 ea

Day 3:
1a) Semi-Supinated DB floor press: 4×8 heavier than last week
1b) Seated band row: 4×15-20
1c) Narrow push-ups @ 20×0: 4×8-12 (modified if necessary)
2a) DB upright row: 4×8-10 heavy
2b) Seated DB hammer curl: 4×8-10
3) Front Squat: 3×12 @ 50-60%
4a) Rower pike-ups: 4×8-12
4b) Strict hanging leg raise: 4×8-12
5) Stretch

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