Lifting Programs: Week of 9.17.18

 In Weekly Lifting Program

Week of 9.17.18

POWERLIFTING
Day 1:
1) Back squat: 6×4 at last week’s weight for perfect position
2) Deadlift: 4×4 at last week’s weight (no pause)
3a) DB high pull + hang muscle snatch (no legs), 5+5: 4 sets ea arm moderately heavy
3b) DB reverse fly: 4×12 moderate
4a) Unweighted GHD back extension: 3×15
4b) Banded Wall sit: 3x :30-:45

Day 2:
1) Bench press: 6×4 at last week’s weight for perfect position
2) Strict press: 4-3-2-1 building
3a) DB lunge (knee just off floor): 4×10 ea heavy
3b) Double DB Pendlay row: 4×8-10 heavier than last week
4a) Barbell good-morning: 3×15 light
4b) Weighted side plank: 3x :30-:45 ea side

Day 3:
1a) DB/KB Z press: 4×8 (both arms together)
1b) Ring/bench dips @ 20×1: 4×8-12
1c) Push-ups: 4x :30 max effort
2a) Supinated barbell bent-over row: 4×8 heavier than last week
2b) Double DB curl and press: 4×8 challenging
3) Front Squat + reverse lunge ea leg: 3×6 heavier than last week
4a) Flutter kicks: 4x :45 max effort
4b) Half kneeling ball slam (to down knee side): 4×8 ea
5) Stretch

WEIGHTLIFTING
Day 1:
1) Clean + Jerk: 5 sets heavy across
2) Snatch pull: 5×3 @ 95-100% of 1RM snatch
3) Back squat: 6×4 at last week’s weight for perfect position
4a) Unweighted GHD back extension: 3×15
4b) Banded Wall sit: 3x :30-:45

Day 2:
1) Snatch pull + snatch: Build to heavy, then 3 sets @ 90%
2) Snatch balance: 5×2 building to heavy double
3) Front Squat: 4×4 @ 75-80% of last week’s weight
4a) Barbell good-morning: 3×15 light
4b) Weighted side plank: 3x :30-:45 ea side

Day 3:
1a) DB/KB Z press: 4×8 (both arms together)
1b) Ring/bench dips @ 20×1: 4×8-12
1c) Push-ups: 4x :30 max effort
2a) Supinated barbell bent-over row: 4×8 heavier than last week
2b) Double DB curl and press: 4×8 challenging
3) Front Squat + reverse lunge ea leg: 3×6 heavier than last week
4a) Flutter kicks: 4x :45 max effort
4b) Half kneeling ball slam (to down knee side): 4×8 ea
5) Stretch

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