Lifting Programs: Week of 8.27.18

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Week of 8.27.18

POWERLIFTING
Day 1:
1) Back squat: Build to heavy set of 10 for the day, then 2×10 @ 90% of heavy
2) Deadlift with 2s pause at knee: 4×5 moderate
3a) DB pec fly: 4×12 moderate
3b) DB front raise + upright row: 4×12 moderate
4a) Weighted GHD back extension: 3×12
4b) Banded Wall sit: 3x :30-:45

Day 2:
1) Bench press: Build to heavy set of 10 for the day, then 2×10 @ 90% of heavy
2) Seated Bradford press: 4×6 moderate
3a) Double KB Single leg RDL (start KB’s on ground every rep): 4×8 ea leg
3b) Double DB/KB OH split squat: 4×6 slightly heavier than last week’s weight
4a) Barbell good-morning @ 2020: 3×12
4b) Side plank dip-ups: 3×10-12 ea side

Day 3:
1a) Double DB/KB bent-over row @ 20×0: 4×8
1b) Push-ups: 4x :30 max effort, right into 1c
1c) Bench dips: 4x :30 max effort
2a) Bent-over supinated band pull-apart: 4×15-20
2b) Banded bicep curl (under feet): 4×25
3) Front-racked reverse lunge: 3×16 (8 ea leg) at last week’s weight
4a) Flutter kicks: 4x :45 max effort
4b) Side plank leg lifts: 4×10 ea
5) Stretch

WEIGHTLIFTING
Day 1:
1) Clean first pull + Clean + Jerk: 5 sets building
2) Snatch-grip RDL: 4×6 heavier than last week
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) Banded Wall sit: 3x :30-:45

Day 2:
1) Snatch: Build to heavy double, then 3×2 @ 90%
2) OH squat @ 33×1: 4×3 heavier than last week
3) Front Squat: 5×3 heavier than last week across
4a) Barbell good-morning @ 2020: 3×12
4b) Side plank dip-ups: 3×10-12 ea side

Day 3:
1a) Double DB/KB bent-over row @ 20×0: 4×8
1b) Push-ups: 4x :30 max effort, right into 1c
1c) Bench dips: 4x :30 max effort
2a) Bent-over supinated band pull-apart: 4×15-20
2b) Banded bicep curl (under feet): 4×25
3) Front-racked reverse lunge: 3×16 (8 ea leg) at last week’s weight
4a) Flutter kicks: 4x :45 max effort
4b) Side plank leg lifts: 4×10 ea
5) Stretch

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