Weightlifting Programming 4/2/18-4/8/18
Monday 4/2/18
Warm-Up: Side Plank, GHD Back extensions/RDL’s, Barbell Warm-up
Snatch Heavy Double
Back Squat 5 x Max (8-12 Reps) (R 3-5)
Chest
Incline DB Bench Press 6 x 8-12
Close Grip BB Bench Press 6 x 8-12
Bis
Barbell Reverse Curls 6 x10
Tuesday 4/3/18
Rest Day
Wednesday 4/4/18
Warm-Up: Elbow Planks, Glute Bridges, GHD Back extensions/RDL’s
Power Cleans Heavy Double
Clean Pulls 5 x 3
Shoulders
Arnold Press 7 x 10
Abs and Back
Dumbbell RDL’s 4×12
Thursday 4/5/18
Cleans – Heavy Double
1 ¼ Front Squats 5 x 3
Back
Bent Over Rows 5 x 8-12
DB “Lawnmower” Rows 5 x 8-12
Tri’s
Standing Tricep Extensions 6 x 10
Friday 4/6/18
Rest Day
Saturday 4/7/18
Warm-Up: Long Technical Warm-up
Clean and Jerk (1+2) Heavy
Snatch Pulls 5 x 3
ME Incline push-ups (30+ reps)
Bear Crawl + Sandbag Pull Through
Sunday 4/8/18
Rest Day
2018 04 05