Week of 9/19/16 – Powerlifting

Specific Warmup
Crossover Symmetry (Activation)
Daily Finisher
Med Ball Millers (light medball) – 2 sets of 10 + Hanging Knee Raises (3 x 15)

#1

Front Squat
50/5 60/3 70/3 75/3 80/3
RDL (% of front squat)
60/8 70/8 80/5×2
Grip/Forearm Complex – 3 sets
10 Ski Erg + 200M Farmers Walk (53/35#) + 25 Russian KB Swings (70/53#)

#2

Close Grip Bench
50/5 60/3 70/3 75/3 80/3 85/3 … work up to a Max Triple
Good Mornings – 3 sets of 10 @ ~30% of back squat
DB Complex – 2 Sets of 6 reps of each
Curls, Upright Row, Bent Over Row, Alt Arm Snatch (each arm), Strict Press, Thrusters, Upright Row, Hammer Curls

#3

Box Squats
30/5 40/3 45/2×6
Speed Deadlifts
50/3 60/3 65/1×6  *EMOTM at 65%
Bulgarian Split Squats – 3 sets of 10 (each leg, light DB in each arm)

#4

Speed Bench
35/3 45/3 55/2×7
Strict Press
50/3 60/3 70/2 80/1 85/1 90/1 … Work up to Daily Max
BB Complex – 3 sets of 6 reps
Upright Row, Hip Snatch, Snatch Thrusters, Good Mornings, Bent Over Row

#5

Power Clean + Push Press
50/3 60/3 70/3 75/3 80/2×2
Clean Pulls (pause)
60/3 70/3 80/3 85/3×2
DB Incline Bench Press – 5 sets of 8 (light DB)

Recent Posts