J2FIT
Weightlifting, Olympic LiftingFeatures
5 sessions per week
Must use App app to view and log training
Program Training
A
Muscle Snatch
3 x 3
B
Power Snatch + Overhead Squat
5 x 3 @ 50, 60, 70, 70, 70 %
C
Clean and Jerk
3, 3, 3, 3, 3, 2 @ 50, 60, 70, 75, 75, 80 %
D
Floating Snatch Pull from Riser
3 x 5 @ 100, 105, 110 %
E
Back Squat
4 x 8 @ 60 %
F1
Barbell Lunge
3 x 16
F2
Squat Jump
3 x 5
A1
Hyperextension (with Barbell on Back)
8, 8, 8, 8, _
A2
Jerk Grip Overhead Squat
5 x 3
B
Snatch
5 x 3 @ 50, 60, 70, 70, 70 %
C
Power Jerk + Power Jerk + Split Jerk from Blocks
5 x 1 @ 50, 60, 70, 70, 70 %
D1
Push Press
5 x 5 @ 70 %
D2
Weighted Strict Pullup
4 x 8
E1
Incline Bench Press
4 x 6
E2
Pendlay Row
4 x 6
A1
Muscle Clean
3 x 3
A2
Thruster
3 x 3
B
3-Position Clean
5 x 1 @ 50, 60, 70, 70, 70 %
C1
Front Squat
5 x 3 @ 70 %
C2
Lying Shoulder Dislocates
4 x 10
D1
Dip
4 x 8
D2
Ring Rows
4 x 8
E1
Pallof Press and Hold
4 x 10 @ 1:40
E2
Med Ball Hanging Straight Leg Raise
4 x 10
A
Power Clean + Push Jerk
5 x 1 @ 50, 60, 70, 70, 70 %
B
BTN Push Press + Overhead Squat
4 x 1 @ 70 %
C
Clean Deadlift
5 x 5
D1
Barbell Squat Jump
4 x 6
D2
Weighted Strict Pullup
4 x 8
D3
Weighted Push Up
3 x 8
A
Rest
Snatch Warm Up
A
Snatch Warm Up
Execute 2 Repetition of each movement, starting with barbell. Perform 3 total sets, adding weight for last two rounds - Snatch Behind the Head Press - Overhead Squat - Snatch Balance - High Pull - Pull Under - Muscle Snatch
B
Pause Snatch + Snatch
2, 2, 1, 1, 1, 1 @ 50, 60, 70, 75, _ , _ %
C
Clean + Clean + Front Squat + Jerk
6 x 1 @ 50, 60, 70, 75, _ , _ %
D
Back Squat
5, 4, 3, 2, 2, 2, 5, 5, 5 @ 50, 60, 70, 75, 75, 75, 60, 60, 60 %
E1
Push Press
5 x 3
E2
Single Arm Row
5 x 5
A
Rest
Michael Dewar
Weightlifting Coach, NCAA Strength and Conditioning Coach, Athlete, Outdoorsman
