3 Day a Week Competition Prep

Kilo Barbell Club

Olympic Lifting
Coach
Keven Dubreil

Are you looking for a program that will peak you for a competition or test what your true boundaries are for both the Snatch and Clean and Jerk?

Well this program is for you. It's a simplified 3 Day a week version of the program I also offer as a 5 Day a week but will still reach the same benefits for those that do not train as much.

I recommend that you start this program the Monday 4 weeks out from a competition or your intended Peak day.

$25
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Newer to Olympic Lifting?
If your new to the sport its a great way to find Max's and build percentage off of that for more percentage based training.
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Maybe feel like your positions are off?
This Program consists of primers to help really get you technically proficient from the get go!
Features
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Programming 3 days per week
Daily Strength and Skill training building up to a Big Max at the end of the cycle!
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Delivered through TrainHeroic
Equipment
Required
Barbell
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A

High Hang Snatch

3 x 3

B

Snatch

3, 3, 2, 2, 1, 1, 1

C

Snatch Pull

4 x 3

D

Front Squat

4 x 5

Tuesday
Week 1 Day 3

A

Tall Jerk

3 x 3

B

Clean & Jerk

3, 3, 2, 2, 1, 1, 1

C

Clean Pull

4 x 3

D

Back Squat

4 x 3

Thursday
Week 1 Day 5

A

Snatch

6 x 1

B

Clean & Jerk

6 x 1

Coach
More from Kilo Barbell Club
coach-avatar Keven Dubreil

Keven has been in the sport for nearly a decade now. He is a silver medalist in the 67kg 2019 Under 25's competition as well as an American Open Finals Qualifier for the 73kg division.

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Who doesn't want to PR?

Stick to this program for the 4 weeks and your guaranteed to have a fe come your way!

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