Novice OLY - Stage 3
Aesthetic Athletes
Olympic LiftingStage 3 of our novice Olympic development system, dedicates itself to perfecting lifts from the floor and mastering the catch at full receiving depth with both competition lifts. This stage emphasizes control in the catch phase and power in exiting the receiving position, crucial for executing clean, efficient lifts. By focusing on these key elements, Stage 3 not only enhances your technical proficiency but also builds the power needed for setting some PR’s with your olympic lifts.
Pillar Prep
A
Full Body Pillar Prep
Spend 10 minutes on soft-tissue work and joint mobilization. Start with SMR in the listed areas, then move on to active release trigger point work. Foam Roll: Upper Back, Glutes/Hip, Hamstrings LAX Ball: Lats, Piriformis, Scaps Mobility: Ground Based Mobility (5 minutes)
Pillar Activation
B
Full Body Movement Prep
Complete the movement prep circuit for 1-2 rounds. Scap Activation: Crossover Symmetry OH Squat 2x10 Hip Activation: FRC - Straight Leg Hip Flexor CAR's 2x6 ea.
C1
KBBU Single Arm Z-Press
2 x 10
C2
KBBU Deadbugs
2 x 10
C3
BTN Sots Press
3 x 3
D1
Snatch Lift Off
3 x 3 @ 50, 55, 60 %
D2
Overhead Squat W/ PVC (against rack)
3 x 8
E1
Squat Snatch (from PWR)
4, 4, 3, 3 @ 80, 80, 82, 82 %
E2
FRC: Standing Shoulder External Rotation PAILS / RAILS
3 x 2 @ 10
F1
Block Power Snatch + OH Squat (High Blocks)
5, 5, 4, 4 @ 70, 70, 74, 74 %
F2
FRC: Standing Hip CAR's
3 x 4
G1
Back Squat
3 x 6 @ 60 %
G2
Barbell Upright Row
3 x 10
H1
Hanging Knee Raise
3 x 10
H2
Supine Windshield Wipers
3 x 6
H3
Prone Snow Devils
3 x 10
HR Zone 3 Repeats
I
Lactic ESD (Power : Short)
Work Interval: 10s (1:5) > KB Clean & Jerk (1RM ea. side) Recover A: 25s (1:2.5) > Half-Kneeling Banded Face-Pull to Y-Raise Recover B: 25s (1:2.5) > Band Pull-Aparts 4 Rounds
Pillar Prep
A
Full Body Pillar Prep
Spend 10 minutes on soft-tissue work and joint mobilization. Start with SMR in the listed areas, then move on to active release trigger point work. Foam Roll: Upper Back, Glutes/Hip, Hamstrings LAX Ball: Lats, Piriformis, Scaps Mobility: Ground Based Mobility (5 minutes)
Pillar Activation
B
Full Body Movement Prep
Complete the movement prep circuit for 1-2 rounds. Scap Activation: Prone Shoulder Flexion PAILS/RAILS 2x {10s} 3 ea. Hip Activation: Quadruped Hip Internal Rotation Lift-Offs 2x6 ea.
C1
Half-Kneeling KBBU Windmill Screwdriver
2 x 10
C2
KB Snatch
2 x 15
C3
Kneeling Snatch
2 x 3
D1
Clean Lift Off
3 x 4 @ 50, 55, 60 %
D2
Power Clean (from PWR)
3 x 3
E
Block Power Clean + Front Squat (High Blocks)
4, 4, 3, 3 @ 80, 80, 82, 82 %
F
Block Power Snatch + OH Squat (High Blocks)
4 x 4 @ 70, 70, 73, 73 %
G1
Double Pause Front Squat
3, 3, 2, 2 @ 60, 60, 64, 64 %
G2
Tactical Frog's (Hip Internal Rotation)
3 x 3
H1
GHD Weighted Back Extension
3 x 10
H2
Hollow Body Flutter Kicks w/ Med Ball OH
3 x 20
H3
1-Arm KB Overhead Squat
3 x 10
Zone 2 Recovery Conditioning
I
Aerobic Threshold ESD
Work Interval: 10-120m (steady state continuous) wk 1: Forward & Backward Sled Drags x15m wk 2: Sled Lunges & Pulls (waist harness) x15m wk 3: Pillar March Series + Reverse TKE Walk x20m wk 4: (athletes choice) x20m
Pillar Prep
A
Full Body Pillar Prep
Spend 10 minutes on soft-tissue work and joint mobilization. Start with SMR in the listed areas, then move on to active release trigger point work. Foam Roll: Upper Back, Glutes/Hip, Hamstrings LAX Ball: Lats, Piriformis, Scaps Mobility: Ground Based Mobility (5 minutes)
Pillar Activation
B
Full Body Movement Prep
Complete the movement prep circuit for 1-2 rounds. Scap Activation: Prone Snow Devils 2x15 Hip Activation: Side Plank MB Dynamic Clamshell 2x10 ea.
C1
1-Arm KBBU Snatch
2 x 10
C2
1-Arm KB Clean to Press + Reverse Lunge
2 x 5
C3
Clean & Jerk Complex #8
2 x 3
D1
Hang Squat Clean
3 x 4 @ 50, 55, 60 %
D2
FRC: 90/90 Base Hip Switches
3 x 5
E1
Block Power Clean + Front Squat (High Blocks)
4, 4, 2, 2 @ 80, 80, 82, 82 %
E2
Groin Stretch + Thoracic Mobility
4 x 30
F1
Power Jerk
4, 4, 3, 3 @ 70, 70, 73, 73 %
F2
Sternum Chin-Up
4 x 8
G1
Snatch Balance
3 x 4 @ 60 %
G2
Overhead Strict Press
3 x 5
H1
TRX Standing Rollout
3 x 10
H2
Adductor Side Plank (TRX)
3 x 15
HR Zone 4 Spikes
I
ALactic ESD (ATP - PC)
Work Interval: 10s (1:50) > DB Vertical Jumps Recover A (1:10) > Plate OH Low Lunge Crawl x1 minute Recover B (1:40) > Cal Poly Hip Flow x4 minutes 4 Rounds for conditioning
John Fasulo
MS, CSCS, EXOS, USAW, USATF, FRC 10 years of coaching experience, 20 years of training experience for sports/event prep.
