Focused Performance Training
General Fitness, Olympic Lifting, Strength & Conditioning, WeightliftingThis program starts with 4-week general physical preparedness block with conditioning and bodybuilding work included.
The second 4-week block transitions to more specific prep with a focus on strength and positional strength. It has moderate volume and could be used in combination with a CrossFit program if done intelligently.
The last 4-week block builds to prepare you for a competition and should be done on its own.
Features5 sessions per week
Must use App app to view and log training
Program Training
A
Snatch Warm Up
1 x 7:00
B
Snatch Pull + High Hang Snatch
3, 3, 2, 2, 2 @ 75, 75, 80, 80, 80 %
C
Clean Pull + Hang Clean
5 x 2 @ 77, 77, 80, 82, 82 %
D
Pause Back Squat
4 x 4 @ 75 %
E
Deficit Snatch Pull
4 x 3 @ 100, 105, 105, 105 %
A
Assault Bike
1 x 10:00
B1
DB Box Step Down
3 x 6
B2
Single Leg RDL
3 x 12
B3
Band Face Pull
3 x 20
B4
Hip Airplane
3 x 6
A
Snatch Warm Up
1 x 7:00
B
High Hang Snatch
5 x 2 @ 70, 70, 75, 75, 75 %
C
Power Clean + Split Jerk
5 x 2 @ 85 %
D
Front Squat
4 x 6 @ 82 %
E1
Wall RDL
4 x 12 @ 8
E2
Copenhangen Plank
4 x 0:30
A
Snatch Warm Up
1 x 7:00
B
Snatch Balance
5 x 3 @ 75 %
C
Jerk Dip + Jerk
6 x 3 @ 75 %
D
Clean Pull
4 x 4 @ 100, 100, 110, 110 %
E1
Glute-Ham Raise
4 x 12
E2
Hollow Hold
@ MAX
Prep
A
Knee Health Iso Prep
3 Rounds for Quality: 20 Foam Roller Hack Squats 10 Supine Foam Roller Curls 20 Spanish Squats w/foam roller between knees @ 20kg 5 Nordic Hamstring Curls.
B
Z-Press
3 x 12 @ 7
C
Seated Good Morning
3 x 8
D
Bulgarian Split Squat
3 x 8 @ 7
A
Assault Bike
1 x 10:00
B
Barbell Hip Thrust
3 x 8 @ 7
C1
Pull-Up
3 x 7
C2
DB Pullover
3 x 12
C3
Supine Hamstring Foam Roller Curl
3 x 20
A
Snatch Warm Up
1 x 7:00
B
Power Snatch + Snatch
5 x 2 @ 75, 75, 77, 80, 83 %
C
Hang Clean
5 x 3 @ 75, 75, 75, 77, 77 %
D
Back Squat
4 x 6 @ 82 %
E
Snatch Grip RDL
4 x 6 @ 8
