Big Bend Strength
Olympic Lifting, Weightlifting1 sessions per week
Must use App app to view and log training
Program Training
A
Platform Warmup
B
Snatch Warm Up
C
Snatch
5 x 3 @ 60 %
D
Clean and Jerk
5 x 3 @ 60 %
E
Snatch Pull
3 x 5 @ 70 %
F
Box Jump
3 x 5
G
Dumbbell Pullover
3 x 12
H
Weighted GHD Sit-Up
3 x 6
A
Platform Warmup
B
Snatch Warm Up
C
1 Snatch Balance + 2 Overhead Squats
5 x 1
D
Pause Back Squat
5 x 5 @ 65, 55, 55, 55, 55 %
E
Strict Press
5 x 5 @ 65, 55, 55, 55, 55 %
F
Front Foot Elevated Split Squats
3 x 12
G
1-Arm DB Row
3 x 12
H
GHD Hip Extensions
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
Dumbbell Romanian Deadlift
3 x 12
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
