General Strength
Brian DeGennaro
WeightliftingThis is a continuation of the On-Ramp Weightlifting Block. It is strongly recommended that you complete this training block prior to moving on to the Performance Block as this lays a foundation for that phase.
This strength phase is dedicated to improving your pulling and squatting strength. The first 4 weeks segment the pull into dedicated exercises that will isolate and strengthen the first pull and the second pull. The final 4 weeks help to tie that strength into practicing the classic lifts. Squats are performed on their own day at the end of the week to allow you to maximize your effort these days; you will alternate weeks between Front Squats and Back Squats. This program culminates in a 1RM Back Squat and Front Squat test.
A
Hang Power Snatch
B
Deficit Snatch
C
Hang Snatch Pull
D
Deficit Snatch Deadlift
A
Split Jerk
B
Push Press
C1
Barbell Bench Press
C2
Snatch Grip Pendlay Row
C3
Pendlay Row
A
Hang Power Clean
B
Deficit Clean
C
Hang Clean Pull
D
Deficit Clean Deadlift
A
Front Squat
B
BTN Snatch Grip Push Press
C1
Snatch Grip Pendlay Row
C2
Pendlay Row
Brian DeGennaro
Brian (BS Ex. Sci, CSCS, USAWL2) is a nationally competitive weightlifter who has been in the sport since 2008, medaling on the national stage twice (2014/2019). Prior to weightlifting, he competed in high school track & field as a sprinter and jumper, and trained in gymnastics simultaneously. Currently he coaches the Manhattan Barbell Club and CrossFit for over 14 years.
