Unleash Your Best

Coach
Daniel Best

Features
1 sessions per week
Must use App app to view and log training
Program Training
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

Conditioning

A

General Warm-Up

General Warm-Up Bike/Row - 5 mins Foam Roll - Tx Spine, Legs, Lats Wrist Stretch. Shoulder Circles / Hugs. Ankle Mobilisation (body weight or barbell). Straddle + Reach Through. Russian Baby Maker / Hamstring Floss. Tx Spine Rotations. Down Dog + Toe Tap. Leg Swings. Lunge Series - Hip flexor/hamstring/internal & external rotation/cosack squat - repeat each side Focus on any limitations, general problem areas are thoracic, lats, ankles, hips.

Conditioning

B

Barbell Warm-Up

Barbell Warm-Up Barbell Snatch Warm Up - 5 x Snatch Press, 5 x Muscle Snatch, 5 x OHS, 5 x Pressing Snatch Balance, 5 x Snatch Balance Barbell Clean & Jerk Warm Up - 5 x elbow rotations, 5 x finger tip backsquats, 5 x overhead press, 5 x Front Squat, 5 x Tall Clean, 5 x Clean grip SOTS Press. 2 rounds, rest as required between each exercise.

Prep

C

Primer Choice

PRIMER EXERCISE OF CHOICE This could be additional mobility if you struggle to achieve key positions, it could be a primer drill like the tall snatch or snatch balance to gain confidence in the bottom position or a combination of both. 10 minutes max.

D

Snatch

6 x 1 @ MAX, 80, 80, 80, 80, 80 %

E

Clean & Jerk

6 x 2 @ MAX, 80, 80, 80, 80, 80 %

F

Front Squat

3 x 2 @ MAX, 80, 80 %

G

Flexibility/Mobility Routine

Tuesday
Week 1 Day 3

Conditioning

A

General Warm-Up

General Warm-Up Bike/Row - 5 mins Foam Roll - Tx Spine, Legs, Lats Wrist Stretch. Shoulder Circles / Hugs. Ankle Mobilisation (body weight or barbell). Straddle + Reach Through. Russian Baby Maker / Hamstring Floss. Tx Spine Rotations. Down Dog + Toe Tap. Leg Swings. Lunge Series - Hip flexor/hamstring/internal & external rotation/cosack squat - repeat each side Focus on any limitations, general problem areas are thoracic, lats, ankles, hips.

Conditioning

B

Barbell Warm-Up

Barbell Warm-Up Barbell Snatch Warm Up - 5 x Snatch Press, 5 x Muscle Snatch, 5 x OHS, 5 x Pressing Snatch Balance, 5 x Snatch Balance Barbell Clean & Jerk Warm Up - 5 x elbow rotations, 5 x finger tip backsquats, 5 x overhead press, 5 x Front Squat, 5 x Tall Clean, 5 x Clean grip SOTS Press. 2 rounds, rest as required between each exercise.

C

Power Snatch

10 x 1 @ 75 %

D

Power Clean + Jerk

10 x 2 @ 75 %

E

Front Squat

3 x 3 @ 75 %

F

Flexibility/Mobility Routine

Thursday
Week 1 Day 5

Conditioning

A

General Warm-Up

General Warm-Up Bike/Row - 5 mins Foam Roll - Tx Spine, Legs, Lats Wrist Stretch. Shoulder Circles / Hugs. Ankle Mobilisation (body weight or barbell). Straddle + Reach Through. Russian Baby Maker / Hamstring Floss. Tx Spine Rotations. Down Dog + Toe Tap. Leg Swings. Lunge Series - Hip flexor/hamstring/internal & external rotation/cosack squat - repeat each side Focus on any limitations, general problem areas are thoracic, lats, ankles, hips.

Conditioning

B

Barbell Warm-Up

Barbell Warm-Up Barbell Snatch Warm Up - 5 x Snatch Press, 5 x Muscle Snatch, 5 x OHS, 5 x Pressing Snatch Balance, 5 x Snatch Balance Barbell Clean & Jerk Warm Up - 5 x elbow rotations, 5 x finger tip backsquats, 5 x overhead press, 5 x Front Squat, 5 x Tall Clean, 5 x Clean grip SOTS Press. 2 rounds, rest as required between each exercise.

Prep

C

Primer Choice

PRIMER EXERCISE OF CHOICE This could be additional mobility if you struggle to achieve key positions, it could be a primer drill like the tall snatch or snatch balance to gain confidence in the bottom position or a combination of both. 10 minutes max.

D

Snatch

6 x 1 @ MAX, 80, 80, 80, 80, 80 %

E

Clean & Jerk

6 x 2 @ MAX, 80, 80, 80, 80, 80 %

F

Pause Back Squat

3 x 3 @ 85 %

G

Flexibility/Mobility Routine

Coach
coach-avatar Daniel Best

Weightlifting 4 Week Peak