|
Tues (Lower)
Main Lift: Week 1: Back Squat 5x5 to box (work across) Week 2: Back Squat 5x4 to box (work across) Week 3: Back Squat 5x3 to box (work across) Week 4: Back Squat to box, drop weight, 3 reps ONTM x10 Week 5: Add from Week 4, 3 reps ONTM x10 Accessory: Week 1-3: 3x15/leg DB Split Squats 3x :45 Back Extension Hold 3x 12 V-up Week 4-5: 4x15/leg One Legged DB RDL 4x15 Weighted Back Extension 4x15 Weighted Sit-up Thurs (Upper) Main Lift: Week 1: Pause Bench Press with chains, 5x5 (work across) Week 2: Pause Bench Press with chains, 5x4 (work across) Week 3: Pause Bench Press with chains 5x3 (work across) Week 4: Pause Bench Press with chains, drop weight, 3 reps ONTM x10 Week 5: Add from Week 4, 3 reps ONTM x10 Accessory: Week 1-3: 3x20 Banded Lat Pulldowns 3x20 Banded Face Pulls 3x :60 Weighted Plank Week 4-5: 4x :90 Weighted Plank 4x 12 Paused Ring Rows 4x 12 Single DB Tricep Extensions
0 Comments
Lower (Tues)
Main: Week 1: Sumo Deadlift: Every :90, 10 reps for 5 working sets (work across) Week 2: Sumo Deadlift w/ red band: Every :90, 10 reps for 5 working sets (same weight as last week) Week 3: Sumo Deadlift: Every 2 min, 6-8 reps for 6 working sets (work up) Week 4: Sumo Deadlift w/ red band: Every 2 min, 6 reps for 6 working sets (work across from where you stopped last week) Accessory Week 1-2: 3x10 Double KB Tempo DL (4 sec neg, 1 sec pause at bottom) 3x15 Heavy Goblet Squat 3x15 Weighted Back Extensions Upper (Thurs) Main: All weeks Half-Kneeing Landmine Press. Start with weak arm and match reps with strong arm. Week 1: 3x15/arm Week 2: 4x12/arm Week 3: 5x10/arm Week 4: 6x8/arm Accessory: Week 1-2: 3x20 Band Pullaparts 3x20 Double KB Bent Over Row (no bench) 3x20 Push-ups Week 3-4: 3x20 Banded Face Pulls 3x20 KB Bench Press 3x20 BB Bent Over Row on Elevated Bench Lower Body:
Deficit DL (on 25lbs plate) with (red) band Week 1: 6-8 x3 Week 2: 4-6 x4 Week 3: 2-4 x5 Week 4: 1-2 x6 Week 5: Find DL 1RM Accessory: Week 1-2: 3 x10 1 1/4 Back squat 3x15 Banded Sidestep/side 3x10 BB Hip Thrusts Week 3-5: 3x15 Glute Bridges 3x10 Back Extensions 3x10 Russian Step-ups/leg Upper Body: Floor Press Week 1: Every 90 seconds: 5 reps, alternating between close, reg and wide grip x6 sets total (back off of 5RM 10-15%) Week 2: No class, Thanksgiving Week 3: Every 2 min: 3 reps, alternating between close, reg and wide grip x6 sets total (slightly higher than last week) Week 4: Every 2:30, 2 reps, all close grip x4 total sets (add from last week) Week 5: Find 1RM Floor Press Accessory: Week 1-2: 3x10 Paused Ring Rows 3x1 min Hollow Hold 3x10 Hammer Curl Week 3-5: 3x :30 Batwing Hold 3x 10 Trap 3 Raise 3x10 Pallof Press (3 sec each to straighten and rebend arms) Week of 5.19.14
Week 4 Tuesday 1) 3x: 10 Paused Goblet Squats, 1 length Bear Crawl 2) Deficit DL (25lbs plates), 3 sec negatives, 2-3x6 3) :30 Back Extension Hold x3 10 Reverse Hyper x3 15 Heavy Fast Goblet Squats (no pause!) x3 Thursday (No Class, can be done on y 1) 3x: 10 Scap Pull-ups, 10 Scap Push-ups, 1 Length Burpee Broad Jump 2) Close Grip Bench Press, 5 sec negative, 6-8x5 3) 20 DB Push Press x3 15 Powell Raise x3 10 3 sec negative Bent over BB Row x3 Week of 5.12.14
Week 3 Tuesday 1) 3x: 10 Paused Goblet Squats, 1 length Bear Crawl 2) Deficit DL (25lbs plates), 3 sec negatives, 3-5x5 3) :30 Back Extension Hold x3 10 Reverse Hyper x3 15 Heavy Fast Goblet Squats (no pause!) x3 Thursday 1) 3x: 10 Scap Pull-ups, 10 Scap Push-ups, 1 Length Burpee Broad Jump 2) Close Grip Bench Press, 5 sec negative, 6-8x5 3) 20 DB Push Press x3 15 Powell Raise x3 10 3 sec negative Bent over BB Row x3 Sunday 1) Rear Foot Elevated Split Squat, 4-6/leg (add weight in a goblet hold) + Seated Box Jumps x4, Rest 2-3 min x4 2) One Arm at a time DB BP 4-6 + 1 min Accumulated HS Hold, Rest 2-3 min x4 3) 10 min Sled Drag AMRAP (x2?) Week of 5.5.14
Week 2 Tuesday 1) 3x: 10 Paused Goblet Squats, 1 length Bear Crawl 2) Deficit DL (25lbs plates), 3 sec negatives, 5-7x4 3) :30 Back Extension Hold x3 10 Reverse Hyper x3 15 Heavy Fast Goblet Squats (no pause!) x3 Thursday 1) 3x: 10 Scap Pull-ups, 10 Scap Push-ups, 1 Length Burpee Broad Jump 2) Close Grip Bench Press with light bands, 5 sec negative, 8-10x4 3) 20 DB Push Press x3 15 Powell Raise x3 10 3 sec negative Bent over BB Row x3 Sunday 1) Rear Foot Elevated Split Squat, 6-8/leg (add weight in a goblet hold) + Seated Box Jumps x6, Rest 2-3 min x3 2) One Arm at a time DB BP 6-8 + 1 min Accumulated HS Hold, Rest 2-3 min x3 3) 10 min Sled Drag AMRAP New Cycle!
Week of 4.22.14 (No Dynamic Effort/Sunday class) Tuesday 1) 3x: 10 Paused Goblet Squats, 1 length Bear Crawl 2) Deficit DL (25lbs plates), 3 sec negatives, 6-8x3 3) :30 Back Extension Hold x3 10 Reverse Hyper x3 15 Heavy Fast Goblet Squats (no pause!) x3 Thursday 1) 3x: 10 Scap Pull-ups, 10 Scap Push-ups, 1 Length Burpee Broad Jump 2) Close Grip Bench Press with light bands, 5 sec negative, 10-12x3 3) 20 DB Push Press x3 15 Powell Raise x3 10 3 sec negative Bent over BB Row x3 Week 4
Lower Body 2-4x5 Rack Pulls from below the Knee Supplemental: 6x: :30 Hollow Hold 10 RDLs 10 GHD Sit-ups Upper Body Seated Overhead Press 4-6x6 Supplemental: 6x: 15 Banded Rows 15 Banded Tricep Ext. :30 FLR on rings Dynamic 3x15 DB Push Press, one arm at a time. Rest 1 min between arms, work across not up. 3x10 Paused Bounced Back Squats. Rest 2-3 min between sets, work across not up. 5x: 10 Ball Slams, :30 Back Ext Hold, 10 High Box Jumps, :30 FLR on rings Week 3
Lower Body 4-6x5 Rack Pulls from below the Knee Supplemental: 5x: :30 Hollow Hold 10 RDLs 10 GHD Sit-ups Upper Body Seated Overhead Press 6-8x5 Supplemental: 5x: 15 Banded Rows 15 Banded Tricep Ext. :30 FLR on rings No Sunday PL due to Oly Cert Week 2:
Lower Body 5-7x4 Rack Pulls from below the Knee Supplemental: 4x: :30 Hollow Hold 10 RDLs 10 GHD Sit-ups Upper Body Seated Overhead Press 8-10x4 Supplemental: 4x: 15 Banded Rows 15 Banded Tricep Ext. :30 FLR on rings Dynamic 3x14 DB Push Press, one arm at a time. Rest 1 min between arms, work across not up. 3x10 Paused Bounced Back Squats. Rest 2-3 min between sets, work across not up. 5x: 10 Ball Slams, :30 Back Ext Hold, 10 High Box Jumps, :30 FLR on rings |
CFNOLA PowerliftingPowerlifting coach: Liz Carrier, email: liz.carrier@gmail.com. Archives
February 2015
Categories
All
|
RSS Feed
Powered by
