J2FIT
Weightlifting, Olympic LiftingFeatures
1 sessions per week
Must use App app to view and log training
Program Training
A1
Good Morning
3 x 5
A2
Sots Press
3 x 5
A3
Clean Grip Overhead Squat
3 x 5
B
Pause Snatch + Snatch High Pull (1+2)
2, 2, 2, 1, 1, 1 @ 50, 60, 70, 75, 75, 80 %
C
Clean Pull + Hang Clean + Power Jerk
3, 2, 2, 2, 1, 1 @ 50, 60, 70, 70, 75, 80 %
D
Pause Squat + Squat (1+2)
7 x 1 @ 50, 60, 60, 70, 70, 70, _ %
E
Floating Snatch Pull from Riser
4, 3, 3, 2, 2 @ 85, 90, 90, 100, 110 %
Accessory
F
Perform in circuit. - Dumbbell Z Press 3x8 (tempo 2-2-2-2) - Weighted Hollow Rocks 3x10 - Kettlebell Windmill 3x8/side
Snatch Empty Barbell Warm-Up
A
Snatch Empty Barbell Warm-Up
**Perform w/ empty barbell - 5 snatch grip stiff leg deadlifts - 5 goodmornings - 5 muscle snatch from hip (no legs) - 5 behind the neck snatch strict press (bar lowered below traps) - 5 overhead squats - 30 second sit in squat w bar on back - 5 snatch press in squat (behind the neck sots press) - 5 snatch balance - 5 snatch
B1
Muscle Snatch
3, 3, 2, 2, 1, 1 @ 40, 40, 50, 50, 60, 60 %
B2
Deficit Snatch
3, 2, 2, 2, 2 @ 50, 60, 70, 70, 70 %
C
Hang Clean + Front Squat + Push Press
7 x 1 @ 50, 60, 60, 65, 70, 70, 70 lb
D
Clean Pull
4, 3, 3, 2, 1, 1, 1 @ 85, 90, 90, 95, 100, 100, 100 %
E1
Dip
3 x 5
E2
Wide Grip Pull Ups
3 x 5
E3
Strict Leg Raise
3 x 5
Functional Fitness Warm-Up
A
Perform in Circuit (4 rounds) - 10 Calorie Row - 2 Kettlebell Turkish Get Up (per arm) - 10 Two-Arm Kettlebell Swing
B
Power Snatch
4, 3, 3, 2, 2, 1 @ 110.23, 132.28, 132.28, 154.32, 154.32, 154.32 kg
C1
Power Jerk
50, 60, 60, 70, 70 @ 4, 3, 3, 3, 3 lb
C2
Drop Jerk
4 x 3
Recovery
D
1000-2000m row followed by 10-20 minutes of partner stretching or weight assisted self stretching (stretch and hold...static).
Snatch Empty Barbell Warm-Up
A
**Perform w/ empty barbell - 5 snatch grip stiff leg deadlifts - 5 goodmornings - 5 muscle snatch from hip (no legs) - 5 behind the neck snatch strict press (bar lowered below traps) - 5 overhead squats - 30 second sit in squat w bar on back - 5 snatch press in squat (behind the neck sots press) - 5 snatch balance - 5 snatch
B1
BTN Snatch Push Press
4 x 5 @ 40, 50, 60, 70 %
B2
Heave Snatch Balance
6 x 2 @ 50, 60, 70, 80, 80, 80 %
B3
Snatch
50, 50, 60, 60 @ 3 lb
C
Clean and Jerk
5 x 3 @ 40, 50, 50, 60, 60 lb
D1
Pause Front Squat + Front Squat
9 x 1 @ 50, 60, 70, 70, 75, 75, 80, 80, 80 %
D2
Front Squat Walkout
4 x 0:10
D3
Tempo Snatch Pull
4 x 3 @ 70, 80, 80, 90 %
E1
Incline DB Bench Press
5 x 8
E2
Pendlay Row
5 x 5
E3
GHD Sit-Up
4 x 10
E4
GHD Sit-Up
Snatch Empty Barbell Warm-Up
A
**Perform w/ empty barbell - 5 snatch grip stiff leg deadlifts - 5 goodmornings - 5 muscle snatch from hip (no legs) - 5 behind the neck snatch strict press (bar lowered below traps) - 5 overhead squats - 30 second sit in squat w bar on back - 5 snatch press in squat (behind the neck sots press) - 5 snatch balance - 5 snatch
B1
Muscle Snatch + Overhead Squat + Power Snatch + Snatch (1+1+2+1)
3 x 1 @ 40, 45, 50 %
B2
Snatch
3, 3, 3, 2, 2, 1, 1, 1 @ 60, 70, 70, 75, 75, 80, 80, 80 %
C
Clean and Jerk
3, 3, 3, 2, 2, 1, 1, 1 @ 60, 70, 70, 75, 75, 80, 80, 80 %
D1
Back Squat
5, 4, 3, 2, 2, 1, 1, 1 @ 50, 60, 70, 75, 75, 80, 80, 80 %
D2
Back Squat Walkout
4 x 0:10
D3
Clean Pull
4, 3, 3, 3 @ 85, 90, 90, 90 lb
E1
Reverse Hyperextension
E2
Reverse Hyperextension
3 x 10
E3
Box Jump
3 x 10
Michael Dewar
Weightlifting Coach, NCAA Strength and Conditioning Coach, Athlete, Outdoorsman
