Natcho Weightlifting
Weightlifting
Coach
Nat Cho
Volume to get your legs and pull stronger!
Focusing on Squats, Pulls and the classic movements to keep you progressing with your olympic lifts.
Features4 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
BarbellSquat RackPlatesDBs
Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1
A
Power Snatch
3 x 3 @ 70 %
B
Snatch Pull
5, 5, 5, MAX @ 75 %
C
Snatch Deadlift
3 x 5
D
1-Arm DB Row
3 x 10
E
Rear Delt Flyes
3 x 10
F
Hip Thrust
3 x 8
Monday
Week 1 Day 2
A1
Front Squat
4 x 10 @ 70 %
A2
RDL
3 x 10
B
Snatch Push Press
3 x 5
C
Overhead Squat
3 x 3
Tuesday
Week 1 Day 3
A
Power Clean
3 x 3 @ 70 %
B
Clean Pull
5, 5, 5, MAX @ 165.35 kg
C
Clean Deadlift
3 x 5
D
Back Rack Lunges
3 x 16
Thursday
Week 1 Day 5
A
Snatch
3 x 3 @ 70 %
B
Clean & Jerk
3 x 3 @ 154.32 kg
C
Back Squat
3, 3, 3, MAX @ 80 %
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