On-The-Minute Weightlifting Program (4-Day)
Big Bend Strength
Olympic Lifting, WeightliftingThis 12-week, 4-day per week program is designed for lifters looking to get consistent technique, overcome mental blocks in training, and build work capacity.
If you're constantly feeling gassed in training, inconsistent in your technique, or notice your lifts fall apart at heavier weights, this program is for you.
Throughout the 12 weeks, you'll train towards a PR Snatch and Clean & Jerk, as well as pushing heavy squats, pulls, presses, and accessory work designed to keep you healthy and strong in the long-term.
Duration: 12-Weeks
Sessions: 4 workouts per week
Length: 75-90 mins per session
3-Day Version: Get Access Here
5-Day Version: Get Access Here
Free Beginner Program: Get Access Here
A
Platform Warmup
B
Snatch Warm Up
C
Snatch
1 x 15 @ 70 %
D
Clean and Jerk Warm Up
E
Clean and Jerk
1 x 15 @ 70 %
F
Snatch Pull
3 x 5 @ 80 %
G
Pull-Up
2 x 7
H
1-Leg DB RDL
5 x 10
I
Hollow Body Hold
5 x 0:15
A
Platform Warmup
B
Snatch Warm Up
C
Snatch Pull + Hip Snatch + Snatch
4 x 1 @ 60 %
D
Back Squat
6 x 5 @ 70, 60, 60, 60, 60, 60 %
E
Push Press
5 x 5 @ 60 %
F
High Box Step Up
2 x 10
G
Bar Dip
2 x 7
H
Weighted GHD Sit-Up
2 x 10
A
Platform Warmup
B
Snatch Warm Up
C
Snatch
5 x 3 @ 50, 60, 70, 75, 80 %
D
Clean and Jerk Warm Up
E
Clean and Jerk
5 x 3 @ 50, 60, 70, 75, 80 %
F
Clean Pull
3 x 5 @ 80 %
G
Pendlay Row
5 x 10
H
Plank Hold
5 x 0:30
A
Platform Warmup
B
Clean Warm Up
C
Clean Pull + Hip Power Clean + Power Clean
4 x 1 @ 60 %
D
Front Squat
6 x 5 @ 70, 60, 60, 60, 60, 60 %
E
Push Press
3 x 5 @ 50, 60, 70 %
F
Strict Press
5 x 10 @ 55 %
G
Copenhagen Plank
2 x 0:15
H
Dumbbell Bench Press
5 x 10
I
GHD Hip Extensions
3 x 10
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!
