Lifting Programs: Week of 7.30.18

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Week of 7.30.18

POWERLIFTING
Day 1:
1) Back squat: 5×5 heavier than last week across
2) Elevated deadlift (6”): 4×10 at last week’s weight
3a) Seated single arm DB Arnold press @ 31×1: 4×6-8 ea arm
3b) DB skull crushers: 4x ME at 70-80% of press weight
4a) Weighted GHD back extension: 3×12
4b) Banded Side kicks: 3×15 ea

Day 2:
1) Bench press: 5×5 heavier than last week across
2) Push press: 4×10 at last week’s weight
3a) Single leg cross-body RDL: 4x10ea at last week’s weight
3b) Single arm OH split squat: 4×10 ea at last week’s weight
4a) Barbell good-morning: 3×12-15 moderate
4b) Weighted Russian twist: 3×20

Day 3:
1a) See-saw DB bench press: 4×16 (8 ea) at last week’s weight
1b) Seated band/cable row: 4×12-15 heavier than last time
1c) Weighted push-ups: 4×10-15 (unweighted/scaled as needed)
2a) DB front raise (overhead): 4×10 at last week’s weight
2b) Banded/cable bicep curl (body perpendicular to rig, band/cable at shoulder height): 4×10-12 ea
3) Front Squat: 3×8 @ 65-75%
4a) Flutter kicks: 4x :45 max effort
4b) Side plank leg lifts: 4×10 ea
5) Stretch

WEIGHTLIFTING
Day 1:
1) Clean + front squat + jerk, 1+1+2: 5 sets building
2) Snatch balance + OH squat, 1+5: 4 sets at last week’s weight
3) Back squat: 5×5 heavier than last week across
4a) Weighted GHD back extension: 3×12
4b) Banded Side kicks: 3×15 ea

Day 2:
1) Power snatch + snatch: 5×2 building
2) Halting clean deadlift (2s pause at knee) + clean pull, 2+3: 4 sets heavy across
3) Front Squat @ 22×1 + front squat, 2+1: 5 sets at last week’s weight
4a) Barbell good-morning: 3×12-15 moderate
4b) Weighted Russian twist: 3×20

Day 3:
1a) See-saw DB bench press: 4×16 (8 ea) at last week’s weight
1b) Seated band/cable row: 4×12-15 heavier than last time
1c) Weighted push-ups: 4×10-15 (unweighted/scaled as needed)
2a) DB front raise (overhead): 4×10 at last week’s weight
2b) Banded/cable bicep curl (body perpendicular to rig, band/cable at shoulder height): 4×10-12 ea
3) Front Squat: 3×8 @ 65-75%
4a) Flutter kicks: 4x :45 max effort
4b) Side plank leg lifts: 4×10 ea
5) Stretch

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