Welcome To Hell: 5-Day
Big Bend Strength
Olympic LiftingReady for your next Snatch and Clean & Jerk PR?
This program is one of the most successful (and challenging) programs our team has ever followed, and the results are insane. This program is not easy by any means, don't expect it to be. But if you're willing to put in the work, you'll see the rewards.
I've included some cool tips for how you can modify this to fit your specific technique and strength weak points as if I was there coaching you in-person. This means you basically get 1-on-1 programming, for less than half the price.
Duration: 12-Weeks
Sessions: 5 workouts per week
Length: 75-90 mins per session
3-Day Version: (Get Access Here)
Free Beginer Program: (Get Access Here)
A
Platform Warmup
B
Snatch Warm Up
C
Snatch
5 x 3 @ 60 %
D
Clean and Jerk
5 x 3 @ 60 %
E
Box Jump
3 x 5
F
Dumbbell Pullover
3 x 12
G
Weighted GHD Sit-Up
3 x 6
A
Platform Warmup
B
1 Snatch Balance + 2 Overhead Squats
5 x 1
C
Pause Back Squat
5 x 5 @ 65, 55, 55, 55, 55 %
D
Strict Press
5 x 5 @ 65, 55, 55, 55, 55 %
E
Front Foot Elevated Split Squats
3 x 12
F
1-Arm DB Row
3 x 12
G
GHD Hip Extensions
3 x 10
A
Platform Warmup
B
Power Snatch Warm Up
C
Hip Power Snatch
3, 2, 1, 3, 2, 1, 3, 2, 1 @ 60, 62.5, 65, 62.5, 65, 67.5, 65, 67.5, 70 %
D
Hip Power Clean
3, 2, 1, 3, 2, 1, 3, 2, 1 @ 60, 62.5, 65, 62.5, 65, 67.5, 65, 67.5, 70 %
E
Snatch Pull
3 x 5 @ 70 %
F
Dumbbell Romanian Deadlift
3 x 12
G
DB Skull Crusher
3 x 12
H
Dead Stop Russian Twist
3 x 10
A
Platform Warmup
B
Snatch Warm Up
C
Snatch
1 x 3 @ 70 %
D
Clean and Jerk
1 x 3 @ 70 %
E
Clean Pull
3 x 5 @ 70 %
F
Weighted Pull-Up
3 x 6
G
Banded Prone Hamstring Curl
3 x 10
H
Weighted Plank
3 x 0:30
A
Platform Warmup
B
Split Jerk Warm Up
C
Push Jerk + Split Jerk
5 x 1
D
Push Press
5 x 5 @ 65, 55, 55, 55, 55 %
E
Pause Front Squat
5 x 5 @ 65, 55, 55, 55, 55 %
F
Dumbbell Bench Press
3 x 12
G
High Box Step Up
3 x 12
H
Ab Wheel
3 x 6
Brian Chambers
With 10 years of weightlifting coaching experience, I’ve taken everything I know and put together the best possible weightlifting program for you to set PR’s in the Snatch and Clean & Jerk!
