WBD: 8 Week / 3 Day OWL & 3 Day MOB Program
Karl Eagleman - Whiteboard Daily
Olympic Lifting, MobilityThe best program is one that works, AND one that you'll stick with.
The WBD: 8 Week / 3 Day OWL & 3 Day MOB Program is a structured, research-driven approach to Olympic weightlifting that produces stronger lifts and stronger athletes. Built on proven methods and real coaching, our program gives you the confidence, strength, and skill to excel on the platform.
Training days per week: 3 - approximately 60-80 minutes
Mobility days per week: 3 - approximately 15-20 minutes
Proven methods. Smarter training. Stronger lifts.
50% Introductory Price - Sale Ends 9/28
A
Snatch Pull + Snatch
5 x 1 @ 65 %
B
Snatch from Block (Knee)
5 x 2
C
Overhead Squat
4 x 5
D
Snatch Pull
4 x 3 @ 90 %
E
Back Squat
4 x 6 @ 65 %
A
PVC Pipe Pass Throughs
3 x 15
B
Press in Snatch (Sots Press)
3 x 10
C
90 / 90 Hip Opener
@ 1:00
D
Squat Hold with Overhead Reach
3 x 4
A
Clean + Front Squat + Jerk
5 x 1 @ 65 %
B
Hang Clean (High/Hip)
4 x 2
C
Push Press
4 x 5
D
Clean Pull
4 x 3 @ 90 %
E
Front Squat
4 x 5 @ 70 %
A
Barbell Front Rack Stretch
3 x 0:30
B
Bench Wrist Stretch
3 x 0:30
C
Reclined Kneel Stretch
3 x 0:30
D
Thoracic Spine Foam Roll
3 x 0:30
A
Snatch
6 x 2 @ 65 %
B
Clean and Jerk
6 x 2 @ 65 %
C
Back Squat
5 x 5 @ 70 %
D
Romanian Deadlift
3 x 8
E
Weighted Plank
3 x 0:30
A
Deep Squat Hold with Counterbalance
3 x 0:30
B
Jefferson Curl
3 x 8
C
Banded Hamstring Stretch
3 x 1:00
Karl Eagleman
Creator of Whiteboard Daily, author of the Whiteboard Daily Book of Cues series, coach of the WBD Olympic Weightlifting Clinics, and head strength and conditioning coach at Columbus East High School in Columbus, Indiana. He holds a master’s degree in kinesiology, has earned over 15 years of coaching experience and passionate about helping others unlock their full potential.
Follow proven programming, guided by expert coaching.
Get WBD: 8 Week / 3 Day OWL & 3 Day MOB Program
