OlyPower
Olympic Lifting, Functional FitnessBeginner/intermediate Olympic Weightlifting program
Features5 sessions per week
Must use App app to view and log training
Program Training
A
Muscle Snatch
3 x 3
B
High Hang Power Snatch + ATK Power Snatch
3 x 3 @ 65 %
C
Snatch Pull + Snatch
4 x 2 @ 70 %
D
Front Squat
4, 4, 4, 2
E1
Good Morning
3 x 10
E2
Single Leg RDL
3 x 8
A
Hang Squat Clean
5 x 3 @ 65, 65, 65, 70, 70 %
B
Halting clean Deadlift
4 x 5 @ 80 %
C
Clean Sots Press
3 x 6
D1
DB Pullover
3 x 10
D2
Side Plank
3 x 0:30
A
Behind the Neck Jerk
4 x 2 @ 75 %
B
Snatch pull + Hang snatch + Snatch Balance
4 x 3 @ 70 %
C
2 Push Jerk + Split Jerk Complex
4 x 3
D1
Plate Front Raise
3 x 10
D2
Plyo Push-Up
3 x 10
A
Hang Snatch
3 x 2
B
Snatch
1 x 1
C
BTN Split Jerk + Split Jerk
3 x 2
D
Clean & Jerk
1 x 1
E1
Plank
3 x 1:00
E2
V-Ups
3 x 10
A
Back Squat
4 x 6
B
Halting Snatch Deadlift
4 x 4 @ 80 %
C
Jerk Dip
4 x 2 @ 65, 65, 70, 70 %
D1
Bulgarian Split Squat
3 x 8
D2
Walking Lunges
3 x 10
