Welcome To Hell: 3-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.
If you're a somewhat experienced weightlifter - you know how to do the snatch and clean and jerk, have somewhat accurate maxes, and are willing to train hard, this program is for you. However, if you want to train more than 3 days per week, then check out the 5-Day version of this program below! https://marketplace.trainheroic.com/workout-plan/program/chambers-program-1733493535?attrib=549578-tw
If you are new to weightlifting - meaning you don't know how to do the olympic lifts, this program isn't for you (yet). Instead I'd recommend checking out my free Weightlifting101: Beginner Guide + 6-Week Program below! I'ts got everything you need to learn the lifts! https://big-bend-strength.kit.com/weightlifting101
A
Snatch Warm Up
B
Snatch
5 x 3 @ 60 %
C
Clean and Jerk
5 x 3 @ 60 %
D
Snatch Pull
3 x 5 @ 70 %
E
Pause Back Squat
5 x 5 @ 65, 55, 55, 55, 55 %
Conditioning
F
WTH Accessory Circuit 2
3 Sets 8-12 Heavy Front Foot Elevated Split Squat 8-12 Heavy DB Bent Over Row 10 GHD Hip Extension or Barbell Good Morning
A
Power Snatch Warm Up
B
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 %
C
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 %
D
Push Press
3, 5, 5, 5, 5 @ 80, 75, 75, 75, 75 %
Conditioning
E
WTH Accessory Circuit 1
3 Sets 8-12 DB Lat Pullovers (moderate weight) 3-5 Challenging Box Jumps or Vertical Jumps 6-10 Tempo GHD Sit-Ups or Decline Sit-Ups (use light to moderate weight)
A
Snatch Warm Up
B
Snatch
1 x 3 @ 70 %
C
Clean and Jerk
1 x 3 @ 70 %
D
Clean Pull
3 x 5 @ 70 %
E
Pause Front Squat
5 x 5 @ 65, 55, 55, 55, 55 %
Conditioning
F
WTH Accessory Circuit 5
3 Sets 8-12 Dumbbell Bench Press 8-12 Dumbbell Box Step Ups (20-24 inch height) 6-10 Slow Ab Wheels or Barbell Ab Rollouts
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!
Take the leap, lock in for 12 weeks, and show yourself what you’re capable of!
Get Welcome To Hell: 3-Day
Karman
Weightlifter, FSU
Verified Athlete"Snatch went from 66kg/145lb to 72kg/158lbs, C&J went from 86kg/190lbs to 91kg/200lbs!"
Will
Weightlifter, FSU
Verified Athlete"Snatch went from 90kg/198lbs to 102kg/225lbs, C&J went from 117kg/260lbs to 131kg/288lbs"
