Strength OLY
OlyPower
Weightlifting, Olympic LiftingThis program is targeted towards athletes who cannot or do not want to train the Olympic lifts more than 3 times a week. It is 3 times a week, which is great for beginners, intermediates and also as a strength program with other sports.
Big focus on leg strength and positional work. In the end you have the option of finding heavy singles in various lifts. If you are struggling in increasing your squat or increasing leg strength, this could be a great option for you.
A
Back Squat
4 x 10
B
Hang Clean + Clean + Jerk
5 x 1 @ 70 %
C
Halting clean Deadlift
4 x 3 @ 85 %
D1
Reverse Hyperextension
3 x 10
D2
Barbell Lunge
3 x 20
A
Muscle Snatch
4 x 3
B
Snatch Pull + Hang Snatch + OHS
5 x 1 @ 70 %
C
Halting Snatch Deadlift
4 x 3 @ 85 %
D1
DB Pullover
3 x 15
D2
1-Arm DB Row
3 x 12
A
Front Squat
6 x 2 @ 75 %
B
Snatch Pull + Floating Snatch Pull + Snatch
4 x 1 @ 70 %
C
Power Clean + Hang Clean
4 x 1 @ 70 %
D
Snatch Grip RDL
3 x 6
E
Pull-Up
3 x 6
Gerald Einarsson
Coach @OLYPOWER Olympic Weightlifting Coach Crossfit Coach National Icelandic Weightlifting Champion
Get your leg strength up while finetuning your olympic lifting. There is no better time to start than now.
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