Oly Concepts
WeightliftingIf there is no gym, there is no problem. This Garage Technique program, which is 4 weeks long, accommodates those of you who have limited access to equipment. In fact, there's only a barbell needed. If you have the ability to load up with lighter weights, it's even better. This month of training focuses on positions, movement, and form which are related yet distinct from each other. Bottom line, it offers a great opportunity to reinforce proper technique. Even for the experienced individuals, taking things back to the basics can prove beneficial.
Features5 sessions per week
Must use App app to view and log training
Program Training
A
Power Position Snatch
2 x 3 @ 40, 45 %
B
Low Hang Snatch
3, 2, 2 @ 50, 55, 60 %
C
Snatch
3, 3, 3, 2, 2, 2, 2 @ 65, 68, 70, 73, 75, 78, 78 %
D
Snatch Grip Lift Off
5 x 4 @ 90 %
E
Overhead Squat
4 x 3 @ 60 %
A
Power Position Clean + Jerk
2 x 3 @ 50, 58 %
B
Low Hang Clean + Jerk
3, 2, 2 @ 60, 63, 65 %
C
C + J
3, 3, 3, 3, 2, 2, 2 @ 65, 68, 70, 73, 75, 78, 78 %
D
Clean Grip RDL
3 x 4 @ 90 %
E
Back Squat
4 x 10 @ 60 %
A
Power Position Snatch
2 x 3 @ 40, 45 %
B
Mid Hang Snatch
3, 2, 2 @ 50, 55, 60 %
C
Snatch
3, 3, 3, 2, 2, 2, 2 @ 65, 68, 70, 73, 75, 78, 78 %
D
Snatch High Pull
5 x 4 @ 60 %
E
Snatch Balance
4 x 3 @ 58 %
A
Power Position Clean + Jerk
2 x 3 @ 50, 53 %
B
Low Hang Clean + Jerk
3, 2, 2 @ 60, 63, 65 %
C
C + J
3, 3, 3, 3, 2, 2, 2 @ 65, 68, 70, 73, 75, 78, 78 %
D
Clean Lift Off
3 x 4 @ 90 %
E
Front Squat
10, 10, 8, 8 @ 60, 60, 65, 65 %
