J2FIT
Olympic Lifting, Weightlifting
Coach
Michael Dewar
Features
1 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1
A
Snatch
3, 1, 1
B
Power Clean + Jerk
1, 1, 2 @ 80, 85, MAX %
C
Back Squat
3 x 5
D
Prone Machine Hamstring Curl
3 x 15
Monday
Week 1 Day 2
A
Power Snatch
1 x 3
B
Clean and Jerk
2, 2, 1, 1, 1 @ 75, 80, 85, 90, _ %
C
Snatch Pull
4 x 2 @ 885, 85, 85, 85 %
Tuesday
Week 1 Day 3
A
Front Squat + Jerk (2+1)
1 x 1
B
Snatch Push Press + Snatch Balance
6 x 1 @ 70, 80, 84, 87, 90, 93 %
C
Clean Pull
3 x 3
Thursday
Week 1 Day 6
A
Block Snatch
3, 1, 1
B
Clean and Jerk
3 x 1
C
Prone Machine Hamstring Curl
3 x 15
D
Pull-Up
3 x 10
Friday
Week 1 Day 6
A
Front Squat
1 x 3
B
Bench Press
3 x 10
C
DB Bicep Curls
3 x 10
D
Tricep Pushdown
3 x 15
Coach
Michael Dewar
Michael Dewar
Weightlifting Coach, NCAA Strength and Conditioning Coach, Athlete, Outdoorsman
More from J2FIT
teams
programs
