J2FIT
WeightliftingThis 4-week intensive program includes:
- Squat strength (both back and front) emphasis
- Pulling strength (snatch, clean, and general assistance lifts) emphasis
- Technique and speed in snatch and clean and jerk emphasis
- Daily training of snatch and clean and jerk to enhance technique, power output, and address weakensses
- Daily variations of snatch and clean and jerk to build out a lifter's abilities
- Complete assistance work to supplement snatch, clean and jerk, and squatting by introduce more hypertrophy work (increase muscle mass)
- Abdominal and lower back training every session
- Steady state cardio to increase recovery and work capacity 1-2 session per week
***Lifters should expect to train hard nearly every day of the week, as this is a very intensive and complete training program.
***Lifters should not be beginner level, meaning, they should have at least 6 months of experience with the main lifts, potentially more than just doing CrossFit classes. If you are a beginner, I highly suggest our Beginner and/or Amateur training program.
***This program will be percentage based, however you will need to base those percentages about 5-7% higher than your current maximums, as you will be "chasing" a goal personal record rather than working off them.
For example: Athlete has current personal records, and they must take percentages off of goals (7-10% higher than current personal record).
- Current Snatch: 116kg (goal is 130kg)
- Current Clean and Jerk: 137kg (goal is 150kg)
- Current Back Squat: 190kg (goal is 220kg)
- Current Front Squat: 155kg (goal is 170kg)
IF YOU CANNOT FULLY COMMIT...
Adhering to the program is critical, as is rest and recovery. Performing other workouts and WODs, such as CrossFit, may interfere with the effectiveness of this program. If you are an athlete looking to not fully commit (maybe can do 1-2 light WODs per week, and that is it), I recommend selecting our Beginner and Amateur programs, as they intensity is slightly lower and will allow you to get better that the lifts yet not over train.
Features6 sessions per week
Must use App app to view and log training
Program Training
A1
Block Snatch
3, 2, 2, 2, 1 @ 60, 65, 70, 75, 80 %
A2
Full Clean + Power Jerk (1+2)
2, 2, 2, 2, 1 @ 50, 60, 70, 75, 80 %
A3
Deficit Snatch High Pull
3, 3, 3, 3, 1 @ 75, 85, 90, 95, 100 %
B
Back Squat
3, 3, 2, 2, 1, 1 @ 55, 65, 75, 75, 80, 85 %
C
Jump Squat
4 x 8
D1
GHD Sit-Up
D2
GHD Sit-Up
4 x 20
A1
Behind the Neck Snatch Strict Press
4 x 6
A2
Close Grip Strict Press
4 x 6
B1
Block Clean + Front Squat (1+2)
3, 3, 2, 2, 1 @ 60, 65, 70, 75, 80 lb
B2
Muscle Snatch + Overhead Squat + Power Snatch + Snatch (1+1+2+1)
2, 2, 1, 1 @ 40, 45, 50, 55 %
B3
Clean High Pull
3, 3, 3, 3, 1 @ 75, 85, 90, 95, 100 %
C1
Plate Twists
4 x 10
C2
Strict Leg Raise
4 x 10
Steady State Conditioning/Work Capacity
A
2000m Row OR 1 Mile Jog
B
Back Squat
3, 3, 2, 2, 2, 1 @ 50, 60, 70, 75, 75, 80 %
C
Deficit Snatch High Pull
3, 3, 3, 3, 1 @ 75, 80, 90, 95, 100 %
Body Building
D
Select three muscle groups from the 6 below... (you will do other three on weekend) and prescribed reps with moderately heavy, slow, controlled reps (unless otherwise noted) - Back (3 exercises for 5 sets of 5 reps) - Shoulders (3 exercises for 5 sets of 5 reps) - Chest (3 exercises for 5 sets of 5 reps) - Arms (2 exercises for 4 sets of 8 reps) - Leg Press or Leg Extensions (4 sets of 20 reps) - Hamstring Machine Curl (3 sets of 20 reps)
A1
Snatch Lift Off + Snatch High Pull + Snatch
4 x 3 @ 45, 50, 55, 60 %
A2
Clean Lift Off + Clean High Pull + Clean and Jerk
4 x 3 @ 45, 50, 55, 60 %
A3
Snatch Push Press + Snatch Balance (5+3)
5 x 1
B
Front Squat
4, 4, 1, 1 @ 65, 75, 80, 85 lb
C1
Weighted Back Extension
4 x 8
C2
GHD Sit-Up
C3
GHD Sit-Up
4 x 20
Steady State Conditioning/Work Capacity
A
2000m Row OR 1 Mile Jog
B1
Weighted Back Extension
4 x 8
B2
Weighted Barbell Side Bends
4 x 10
Body Building
C
Select three muscle groups from the 6 below... (you will do other three on weekend) and prescribed reps with moderately heavy, slow, controlled reps (unless otherwise noted) - Back (3 exercises for 5 sets of 5 reps) - Shoulders (3 exercises for 5 sets of 5 reps) - Chest (3 exercises for 5 sets of 5 reps) - Arms (2 exercises for 4 sets of 8 reps) - Leg Press or Leg Extensions (4 sets of 20 reps) - Hamstring Machine Curl (3 sets of 20 reps)
A1
Behind the Neck Snatch Strict Press
4 x 6
A2
Jump Squat
4 x 8
B1
Snatch
2, 2, 2, 2, 1, 1 @ 65, 70, 75, 75, 80, 85 %
B2
Clean and Jerk
2, 2, 2, 2, 1, 1 @ 65, 70, 75, 75, 80, 85 %
C
Back Squat
5, 4, 3, 3, 1, 1 @ 60, 65, 75, 75, 80, 85 %
Michael Dewar
Weightlifting Coach, NCAA Strength and Conditioning Coach, Athlete, Outdoorsman
