More than Macros LLC

Coach
Bernie Anderson

A 4 week cycle of Oly Weightlifting focusing in on Technique and Strength in the snatch and clean and jerk. 

Features
1 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
BarbellPlatesClipsPlatform or Hard surface to lift on Squat Rack Pull Up Bar Dumbbells Kettlebells GHD Resistance Bands
sample week banner image
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A

Hang Power Snatch

4 x 3 @ 65, 70, 75, 80 %

B

Power Clean + Push Jerk

4 x 3 @ 65, 70, 75, 80 %

C

Back Squat

3 x 8 @ 65, 70, 75 %

D

Pull-Up

3 x 5 @ 8

E

Weighted Hanging Knee Raise

3 x 10 @ 9

Tuesday
Week 1 Day 3

A

Snatch

4 x 3 @ 65, 70, 75, 80 %

B

3-Position Clean

2, 2, 1, 1 @ 68, 72, 75, 80 %

C

Front Squat + Jerk

3 x 1 @ 65, 70, 75 %

D

Medicine Ball Wall Throws

3 x 20 @ 8

E

Box Jumps

3 x 10 @ 24

Thursday
Week 1 Day 5

A

Clean Pull + Power Clean

4 x 3 @ 65, 70, 75, 80 %

B

Snatch Pull + Snatch

4 x 3 @ 65, 70, 75, 80 %

C

Overhead Squat

3 x 8 @ 55, 65, 70 %

D

GHD Hip Extension

3 x 15 @ 7

Coach
coach-avatar Bernie Anderson

Olympic Weightlifting