Power In Numbers - 4 Day Program

Power Position

Weightlifting
Coach
Michaela Breeze

I created this 8-week Oly lifting program to create meaningful progresses in your Olympic lifts over an 8-week period.

The program is handcrafted by me, progressing athletes in both volume and intensity throughout the 8 weeks.

You should expect to become more proficient in the Snatch and Clean & Jerk while building both strength and power in various positions that will ensure you're on a fast path toward long-term progress.

This program is not for the faint of heart.

You have to be willing to follow the plan, to do the work, and to log the reps.

If you're ready to make that commitment, 8 weeks of REAL PROGRESS and REAL RESULTS are on the other side.

That's a guarantee!

$44
Get Power In Numbers - 4 Day Program
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Programming from the Pros
I've been there, done that, and coached thousands of lifters along the way. You'll leverage all of my learnings with this tried and true 8-week program.
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Relentless Focus
You won't waste a single rep or set over these next 8 weeks. Each session will be challenging but every movement, set, rep, and intensity is purposeful. The plan is set and it will allow you to get in, get after, and stay focused for the next 8 weeks.
Features
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Programming 4 days per week
4 days of Olympic lifting and strength training.
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Demo Videos
I've filmed each movement so that you have access not only to what to do, but how to do it too.
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Detailed, expert instruction
Beyond the sets and reps, you'll get all the details you need (including %) to dominate each session.
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Delivered through TrainHeroic
I've partnered with the best tech in training so you get an online training experience that works as hard as you do.
Equipment
Required
Barbell + Plates // Blocks // Squat Rack
Recommended
Squat Rack
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A

Power Snatch + Hang Snatch

7 x 3 @ 60, 70, 75, 80, 80, 80, 80 %

B

Clean from Blocks

6 x 3 @ 60, 60, 70, 70, 70, 70 %

C

Push Press

5, 5, 3, 4, 4, 3, 3, 3 @ 60, 70, 70, 75, 75, 80, 80, 80 %

D

Front Squats

5, 5, 5, 3, 3, 3, 3 @ 60, 70, 75, 80, 80, 80, 80 %

Tuesday
Week 1 Day 3

A

Hang Snatch Below Knee

5, 5, 4, 4, 3, 3, 3, 3 @ 50, 50, 60, 60, 70, 70, 70, 70 %

B

Power Clean + Power Jerk

7 x 3 @ 60, 70, 75, 75, 80, 80, 80 %

C

Snatch Dead Lift

5, 5, 5, 5, 5, 3, 3 @ 60, 70, 75, 75, 75, 80, 80 lb

D

Back Squats

5, 5, 4, 4, 4, 4, 4 @ 60, 70, 75, 75, 75, 80, 80 %

Thursday
Week 1 Day 5

A

Power Snatch + Hang Snatch

6 x 3 @ 60, 60, 60, 60, 70, 70 %

B

Power Cleans

7 x 3 @ 60, 70, 75, 80, 80, 80, 80 %

C

Push Press

5, 5, 3, 4, 4, 3, 3 @ 60, 70, 75, 75, 75, 75, 75 %

D

Front Squats

5, 5, 4, 3, 3, 3, 3 @ 60, 70, 75, 80, 80, 80, 80 %

Saturday
Week 1 Day 7

A

Hang Snatch Below Knee

6 x 3 @ 60, 70, 75, 75, 80, 80 %

B

Clean from Blocks

6 x 3 @ 60, 70, 70, 75, 75, 80 %

C

Clean Dead Lift

5, 5, 5, 5, 5, 3, 3 @ 60, 70, 75, 75, 75, 75, 75 lb

D

Back Squats

4, 4, 4, 3, 3, 3, 3 @ 60, 70, 75, 80, 80, 80, 80 %

Coach
More from Power Position
coach-avatar Michaela Breeze

🏋🏻‍♀️ Enabling you to be the BEST LIFTER you can be. 🥇Commonwealth Games Gold. 🇬🇷 🇨🇳 2xOlympian 2004 & 2008.

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