Lifting Programs: Week of 7.9.18

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Week of 7.9.18

POWERLIFTING
Day 1:
1) Deadlift: 5×2 @ 75-80% of last week’s weight
2) Front Squat: 4×2 @ 75-80% of last week’s weight
3a) Seated DB see-saw press: 4×16 (8 ea)
3b) Skater lunge (rear leg floating): 4×8 ea leg
3c) Banded/cable tricep press-down: 4×12-15
4a) Weighted GHD back extension: 3×12
4b) Banded Side Plank clam shell: 3×15 ea side

Day 2:
1) Bench press: 5×2 @ 75-80% of last week’s weight
2) Strict press: 4×3 @ 75-80% of last week’s weight
3a) Single leg cross-body RDL: 3×8 ea
3b) Single arm DB Hang Clean and press: 3×8 ea
3c) Seated hamstring curl: 3×15
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: 4×6 heavier than last week
1b) Seated band/cable row: 4×15-20
1c) Narrow push-ups @ 20×0: 4×10-15 (modified if necessary)
2a) Single arm DB upright row: 4×6-8 slightly heavier than last week
2b) Seated DB hammer curl: 4×8-10
3) Front Squat: 3×10 @ 55-65%
4a) Rower pike-ups: 4×8-12
4b) Strict hanging leg raise: 4×8-12
5) Stretch

WEIGHTLIFTING
Day 1:
1) Snatch: 5×2 @ 80-85% of last week’s weight
2) Clean + Jerk: 4×2 @ 75-80% of last week’s weight
3) Back Squat: 5×3 @ 75-80% of last week’s weight
4a) Weighted GHD back extension: 3×12
4b) Banded Side Plank clam shell: 3×15 ea side

Day 2:
1) Clean + front squat + jerk: 5 sets @ 70-75% of last week’s weight
2) Strict press: 4×3 @ 75-80% of last week’s weight
3) Front Squat: 5×2 @ 75-80% of last week’s weight
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: 4×6 heavier than last week
1b) Seated band/cable row: 4×15-20
1c) Narrow push-ups @ 20×0: 4×10-15 (modified if necessary)
2a) Single arm DB upright row: 4×6-8 slightly heavier than last week
2b) Seated DB hammer curl: 4×8-10
3) Front Squat: 3×10 @ 55-65%
4a) Rower pike-ups: 4×8-12
4b) Strict hanging leg raise: 4×8-12
5) Stretch

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