J2FIT
Weightlifting, Olympic Lifting, Functional FitnessFeatures
5 sessions per week
Must use App app to view and log training
Program Training
A
Snatch Speed Pull + Snatch
3 x 1
B
Block Clean
3 x 2
C
1 1/4 Squat
3 x 3
D
3-Position Snatch Pull
5 x 1
E
Weighted Back Extension
3 x 8
A
Hip Snatch
4 x 3
B
Power Jerk + Jerk
3 x 1
C
Pendlay Row
4 x 8
D1
Push Press
5 x 5
D2
Strict Bodyweight Pull-Up
5 x 8
E
GHD Sit-Up
3 x 20
A
Power Snatch + Snatch Balance + Pause Overhead Squat
3 x 1
B
Pause Clean + Jerk
3 x 1
C
Front Squat
3 x 3
D
Sumo Clean Pull
5 x 3
E
Weighted Back Extension
3 x 8
A
BTN Split Jerk + Split Jerk
3 x 1
B
Power Clean + Push Press
5 x 3
C
BTN Snatch Push Press
4 x 5
D1
Single Arm Retraction Row + Row
4 x 8
D2
Dip
4 x 8
E
GHD Sit-Up
3 x 20
A
Snatch
3 x 2
B
Clean and Jerk
3 x 2
C
Back Squat
3 x 4
D
Front Rack Hold
3 x 0:15
E
Clean Pull
3 x 4
F1
Belt Squat
3 x 20
F2
GHD Sit-Up
3 x 20
F3
Weighted Back Extension
Michael Dewar
Weightlifting Coach, NCAA Strength and Conditioning Coach, Athlete, Outdoorsman
