J2FIT
WeightliftingThis is a 4-Week GPP (General Physical Preparedness) Olympic weightlifting training program geared for lifters who are getting back into training after a layoff period of minimal training specific to Olympic weightlifting.
In this program, you will acclimate your body to the demands and stressors of Olympic weightlifting, rebuild better movement patterns and positions, and increase your ability to withstand more strenuous training blocks to come.
Features5 sessions per week
Must use App app to view and log training
Program Training
Warm Up
A
3 Rounds Cossack Squat x 8 (pause in bottom) Press in Snatch (BTN snatch press) x 8
B
Hip Snatch
3 x 3
C
Pause Back Squat
3 x 8
D
Floating Snatch Pull from Riser
4 x 5
E1
Dumbbell Bulgarian Split Squat
4 x 12
E2
Copenhagen Plank
4 x 20
Warm Up
A
3 Rounds Double KB Front Rack Carry x 60 seconds Single Arm KB Thruster x 8/side
B
Clean High Pull + Clean
2, 1, 1
C
Strict Press in Split
4 x 8
D
Dumbbell Alternating Chest Press
4 x 8
E1
Chest-Supported DB Row
3 x 12
E2
Suitcase Carry
3 x 30
Warm Up
A
3 Rounds Bird Dog x 30 sec hold/side Dumbbell Hip Thrust x 30 sec hold + 10 raises
B
Front Squat + Jerk (2+1)
4 x 1
C
Pause Clean Pull
3 x 5
D
Back Extensions with Double Kettlebell Row
3 x 12
E
Prone Machine Hamstring Curl
3 x 20
F
Alternating DB Hammer Curl
4 x 12
Warm Up
A
3 Rounds Couch Stretch x 30 sec/leg Bar Hang x 20-30 seconds
B1
Hang Power Snatch
3 x 2
B2
Hang Power Clean + Hang Clean + Jerk
3 x 1
C
Bench Press
3 x 10
Density Set
D
Perform the below exercises for 10 minutes. Choose moderate loads, and aim to get 4-6 total rounds 6 Strict Pull Ups or Chin Ups 8 Skull Crushers, Dips, or Pushdowns Choose weights that allow good technique and muscle burn
Warm Up
A
3 Rounds Forward Wall Squat x 10 Pallof Press Hold x 30 sec
B
Pause Front Squat + Front Squat
1 x 1
C
Muscle Snatch
5, 3, 3
D
DB Shoulder Press
15, 12, 10, 8
E
Lat Pulldown
4 x 12
F1
DB Alternating Walking Lunges
3 x 20
F2
Prone Machine Hamstring Curl
3 x 12
Michael Dewar
Weightlifting Coach, NCAA Strength and Conditioning Coach, Athlete, Outdoorsman
