Lifting Programs: Week of 8.13.18

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Week of 8.13.18

POWERLIFTING
Day 1:
1) Back squat: Build to heavy set of 10 for the day, then 2×10 @ 90% of heavy
2) RDL: 4×6 slightly heavier than last week
3a) Seated single arm DB Arnold press @ 31×1: 4×6-8 ea arm same weight as last week
3b) DB neutral grip bench press: 4x ME at same weight as Arnold press
4a) Weighted GHD back extension: 3×12
4b) Star side plank: 3x :20-:30 ea side

Day 2:
1) Bench press: Build to heavy set of 10 for the day, then 2×10 @ 90% of heavy
2) Seated BTN press: 4×6 slightly heavier than last week
3a) Single leg squat from box/plate(s) (gently tap heel to ground under control): 4×8 ea leg
3b) Double DB/KB OH split squat: 4×8 ea leg at last week’s weight
4a) Band good-morning @ 2020: 3×12
4b) Side plank dip-ups: 3×10-12 ea side

Day 3:
1a) DB JM press: 4×10-12 slightly heavier than last week
1b) DB bat-wing hold: 4x :20-:25 heavy
1c) Push-ups: 4x :45 max effort
2a) Double DB upright row: 4×10 moderate
2b) Banded/cable bicep curl (body perpendicular to rig, band at shoulder height): 4×10-12 ea
3) Front-racked reverse lunge: 3×12 (6 ea leg)
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, 2+2+2: 5 sets building
2) Snatch balance + OH squat, 2+1: 4 sets @ 90% of last week’s weight
3) Back squat: Build to heavy set of 10 for the day, then 2×10 @ 90% of heavy
4a) Weighted GHD back extension: 3×12
4b) Star side plank: 3x :20-:30 ea side

Day 2:
1) Power snatch + snatch, 2+1: 5 sets across @ 90% of last week’s heaviest
2) Halting clean deadlift (2s pause at knee) + clean pull, 1+2: 4 sets heavier than last week across
3) Front Squat: 5×3 heavy across
4a) Band good-morning @ 2020: 3×12
4b) Side plank dip-ups: 3×10-12 ea side

Day 3:
1a) DB JM press: 4×10-12 slightly heavier than last week
1b) DB bat-wing hold: 4x :20-:25 heavy
1c) Push-ups: 4x :45 max effort
2a) Double DB upright row: 4×10 moderate
2b) Banded/cable bicep curl (body perpendicular to rig, band at shoulder height): 4×10-12 ea
3) Front-racked reverse lunge: 3×12 (6 ea leg)
4a) Flutter kicks: 4x :45 max effort
4b) Side plank leg lifts: 4×10 ea
5) Stretch

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