Intermediate OLY - Phase 3
Aesthetic Athletes
Phase 3 of this intermediate Olympic development system is focused on peaking for competition. This phase emphasizes speed under the bar at moderate intensities, with a strong focus on refining technique and building confidence in your opening lift percentages. By honing explosive power and technique, this phase ensures athletes are prepared to execute their lifts with precision and control when it matters most.
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: Back, Quads Trigger Point: Piriformis, Hip Flexors, Quads, Rotator Cuff
Pillar Activation
B
Full Body Movement Prep
Mobility: Thoracic Bridge Flow (5 min) Scap Activation: Crossover Symmetry (5 exercises x 10 reps ea.) Hip Activation: Quadruped Hip CAR's (2x5|5 ea.)
C1
Snatch Pull Under w/ PVC (Against Rack)
2 x 6
C2
2-KB Overhead Squat
2 x 5
C3
KB Snatch
3 x 4
D1
Block Squat Snatch
3 x 3 @ 50, 54, 58 %
D2
Power Snatch
3 x 3 @ 58, 60, 62 %
E1
Snatch Pull + Hang Snatch
2 x 3 @ 65 %
E2
Snatch
2, 2, 1, 1 @ 81, 81, 85, 87 %
F1
Deficit Snatch Pull
4, 4, 3, 3 @ 72, 72, 74, 74 %
F2
Strict Lower Hanging Leg Lifts
3 x 10
G1
Snatch Grip Block Pulls
4 x 2 @ 85, 85, 86, 86 %
G2
Knee Hug Hip Flexor Lift-Off's
3 x 10
H1
Lying Cable Face Pull
2 x 12
H2
Barbell Upright Row
2 x 12
H3
Weighted Pull Ups
2 x 6
Energy Systems Development
I
Lactic ESD (Power : Short)
Work Interval: 15s (1:5) > Hang Snatch High Pull Aerobic Interval: 30s (1:2.5) > Heavy KB Swing Mobility Interval: 30s (1:2.5) > Primal Squat Hold wk1: 3 rounds wk2: 4 rounds wk3: 6 rounds wk4: 2 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 Trigger Point: Groin, Hip Flexors, Quad, Piriformis, Lat
Pillar Activation
B
Full Body Movement Prep
Mobility: Thoracic Bridge Flow (5 min) Scap Activation: Shoulder Hanging Series (3 min - cumulative) Hip Activation: Prone Hip CAR's (2x5|5 ea.)
C1
Clean Pull Under w/ PVC (Against Rack)
2 x 6
C2
Russian KB Swing
2 x 10
C3
1-Arm KB Clean & Press (Alternating)
3 x 5
D1
Hang Clean High Pull
3 x 3 @ 50, 53, 55 %
D2
Push Press
3 x 3 @ 50, 53, 55 %
E1
Block Clean + Jerk
2 x 3 @ 65 %
E2
Clean & Jerk
2, 2, 1, 1 @ 81, 81, 85, 87 %
F1
Front Squat
4, 4, 3, 3 @ 72, 72, 74, 74 %
F2
Adductor Side Plank (Dynamic)
3 x 10
G1
Clean Pulls
4 x 2 @ 85 %
G2
Tactical Frog's (Hip Internal Rotation)
3 x 5
H1
Swiss Ball Plank Kick Through
2 x 6
H2
RFE SS BB Back Load
2 x 6
H3
CHAOS Pushups w/ Feet Elevated
2 x 15
Energy Systems Development
I
ALactic ESD (ATP - PC)
Power Interval: 10s (1:5) > Barbell Jump Squat Mobility Interval: 60s (1:2.5) > BTN Sots Press Active Recovery: 4min (1:2.5) > FRC: 90/90 IR Lift-Off's (x4 ea.) wk1: 3 rounds wk2: 5 rounds wk3: 7 rounds wk4: 3 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: Back, Quads Trigger Point: Piriformis, Hip Flexors, Quads, Rotator Cuff
Pillar Activation
B
Full Body Movement Prep
Mobility: Cal Poly Hip Flow (or) Stickmobility (5 min) Scap Activation: Crossover Symmetry (5 exercises x 10 reps ea.) Hip Activation: Mini Band Squat Series
C1
Segment Snatch (Pause Snatch)
3 x 3
C2
Snatch Balance
3 x 3
C3
Overhead Pause Squat
3 x 3
D1
Slow Pull Squat Snatch + OH Squat
3 x 3 @ 50, 54, 58 %
D2
Hang Clean + Power Jerk
3 x 4 @ 50, 54, 58 %
E1
BTN Split Jerk
3 x 4 @ 63 %
E2
Squat Snatch
3 x 3 @ 67 %
F1
Clean & Jerk
4 x 3 @ 74 %
F2
Hanging Knee Raise
3 x 10
G1
Pause Front Squats
4 x 2 @ 85 %
G2
FRC: 90/90 Base Hip Switches
3 x 5
H1
Wall Assisted SLDL
2 x 8
H2
Glute-Ham Raise Isometric Hold
2 x 20
H3
Weighted Chin Ups
2 x 10
Energy Systems Development
I
Aerobic Threshold ESD
Work Interval: 10-20m (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: Back, Quads Trigger Point: Groin, Hip Flexors, Quads, Piriformis, Lats
Pillar Activation
B
Full Body Movement Prep
Mobility: Cal Poly Hip Flow (or) Stickmobility (5 min) Scap Activation: Shoulder Hanging Series (3 min - cumulative) Hip Activation: Mini Band Squat Series
C1
Push Press
3 x 6
C2
Squat Jerk
3 x 3
C3
Overhead Squat
3 x 3
D1
Push Jerk in Split
3 x 4 @ 50, 54, 58 %
D2
Snatch Balance
3 x 4 @ 60, 65, 70 %
E
Snatch Pull + Hang Snatch
3, 3, 2, 2 @ 65, 65, 68, 68 %
F1
Jerk Recovery
4, 4, 3, 3 @ 72, 72, 74, 74 %
F2
Ab Wheel
3 x 10
G1
RFE SS BB Back Load
4 x 2 @ 85 %
G2
Kneeling Hip Flexor Stretch
3 x 30
H1
Overhead Strict Press
3 x 10
H2
Barbell Upright Row
3 x 10
H3
Overhead Squat
3 x 10
Energy Systems Development
I
ALactic ESD (ATP - PC)
Power Interval: 10s (1:5) > Barbell Jump Squat Mobility Interval: 60s (1:2.5) > BTN Sots Press Active Recovery: 4min (1:2.5) > FRC: 90/90 IR Lift-Off's (x4 ea.) wk1: 3 rounds wk2: 5 rounds wk3: 7 rounds wk4: 3 rounds
John Fasulo
MS, CSCS, EXOS, USAW, USATF, FRC 10 years of coaching experience, 20 years of training experience for sports/event prep.
Phase 3 is aimed at peaking the competition lifts in preparation for an olympic meet.
Get Intermediate OLY - Phase 3
