V23 Athletics
Olympic Lifting, Functional Fitness, Tactical / Military, Strength & ConditioningThis 8 Week Program is designed to help athletes break through PR's in the Snatch, Clean and Jerk, and Back Squat! Designed as the base training phase prior to two qualifying totals to USAW Nationals, this programs trains both maximal speed and strength specifically for the platform.
Features5 sessions per week
Must use App app to view and log training
Program Training
A
My Dynamic Warmup
B
Muscle Snatch
3 x 6 @ 40, 45, 50 %
C
3-Position Snatch
3 x 3 @ MAX, 90, 95 %
D
Snatch Pull
3 x 5 @ 95, 100, 105 %
E
Back Squat
1, 5, 1, 5, 1, 5 @ 80, 70, 82, 72, 84, 74 %
F1
Barbell Back Squat Jump
3 x 3 @ 20 %
F2
Bent Over DB Row
3 x 10
F3
Single Arm Farmer Walk
3 x 150
A
Dynamic Warm-up
B
Split Jerk
3 x 6 @ 40, 45, 50 %
C
Pause Jerk (Dip + Catch) + Jerk
3 x 3 @ MAX, _ , _ lb
D
Power Clean
5 x 3 @ 70, 70, 72, 72, 75 %
E
Behind the Neck Push Press
5 x 5
F1
V-Ups
3 x 12
F2
DB Bench Press
3 x 10
A
My Dynamic Warmup
Circuit
B
For 20 minutes Every 2 minutes alternating A) 2 min of run/bike/row B) 2 min alternating between... - Front rack carry 75 ft - Sled push (walking) 75 ft
Conditioning
C
Cool down-3
2 Rounds 2 minutes on Assault or Row, keep at a conversational pace 1 min Couch strech each side 1 min Iron cross stretch 1 min Bird dog hold each side 1 min Frog hold
A
My Dynamic Warmup
B
Muscle Clean
3 x 6 @ 45, 50, 55 %
C
3 Position Clean
3 x 3 @ MAX, _ , _ lb
D
Clean Pull
3 x 5 @ 95, 100, 105 %
E
Front Squat
4 x 3 @ 70, 72, 75, 77 %
F1
Stiff Leg Deadlift
3 x 10
F2
Wide Grip Pull Ups
3 x 10
A
My Dynamic Warmup
B
Muscle Snatch
3 x 6
C
Power Snatch
5 x 3 @ 70, 70, 72, 72, 75 %
D
Power Jerk
5 x 3 @ 70 %
E
Snatch Push Press + Pausing OHS
5 x 6 @ 70 %
F1
Barbell Back Squat Jump
5 x 3 @ 20 %
F2
Backward Sled Drag
5 x 75
A
Dynamic Activation
B
Snatch + Snatch Balance + OHS
3 x 3 @ MAX, _ , _ lb
C
Clean + Power Jerk + Split Jerk
3 x 3 @ MAX, _ , _ lb
D
Back Squat
5, 10 @ MAX, _ lb
E
Bench Press
3 x 5 @ MAX lb
F1
HIp-banded RDL
4 x 10
F2
Sandbag Carry
4 x 175
