Boise Barbell
WeightliftingThis program is meant for a beginner weightlifter. It will be an intensive start to learning the Olympic lifts for the first time. The athlete will learn by repetition from the beginning of the lift to the end of the movement. After 6 weeks, the athlete will be able to Snatch and Clean and Jerk with proficiency. All athletes will develop overall strength during this program with light to moderate intensity. Accessory exercises and mobility work will be provided to help increase recovery and establish proper positioning.
Features3 sessions per week
Must use App app to view and log training
Program Training
A
Foam Roll
1 x 1:00
Conditioning
B
Dynamic Warm-Up
2 Rounds: 3 each side worlds greatest stretch, 3 downward dog to cobra, 3 each position straddle stretch, pancake hold 3x5s, squat hold 30s, bird/dog x8ea, hollow body hold x20s.
C
Broad Jump
3 x 5
D
Barbell Warm-up Snatch
3 x 5 @ 33.07 kg
E
Position 1 Snatch
3 x 5 @ 5
F
Snatch Lift-Off
3 x 5 @ 5
G
Back Squat
3 x 8 @ 6
H
Beginner Push Ups
I
1/2 Turkish Get Up
J1
Foam Roll
1 x 5:00
J2
Static Stretch
1 x 5:00
J3
Fire Hydrant
3 x 5
A
Foam Roll
1 x 5:00
Conditioning
B
Dynamic Warm-Up
2 Rounds: 3 each side worlds greatest stretch, 3 downward dog to cobra, 3 each position straddle stretch, pancake hold 3x5s, squat hold 30s, bird/dog x8ea, hollow body hold x20s.
C
Plyo Lunge
3 x 4
D
Barbell Warm-up Push Press
2 x 5 @ 44.09 kg
E
Jerk Dip
3 x 5 @ 44.09 kg
F
Push Press
3 x 5 @ 5
G
Split Jerk Feet drill
3 x 5
H
Block Clean Deadlift
3 x 8
I
TRX Row
3 x 10
J
Bird Dog
3 x 5
K
Foam Roll
1 x 5:00
L
Static Hamstring to Quad Stretch
A
Foam Roll
1 x 1:00
Prep
B
Dynamic Warm-Up
2 Rounds: 3 each side worlds greatest stretch, 3 downward dog to cobra, 3 each position straddle stretch, pancake hold 3x5s, squat hold 30s, bird/dog x8ea, hollow body hold x20s, wrists stretches 3x5s
C
Speed Ladder
1 x 5:00
D
Barbell Warm-Up Clean
2 x 5 @ 44.09 kg
E
Position 1 Clean
3 x 5 @ 5
F
Clean Lift-Off
3 x 5 @ 5
G
Front Squat
3 x 8 @ 6
H
Bulgarian Split Squat
3 x 8
I
Glute Bridge
3 x 8
J1
Thoracic Extension on Foam Roller
3 x 10
J2
Thoracic Spine Mobility - Lax Ball
3 x 10
K
Foam Roll
1 x 5:00
L
Static Stretch
1 x 5:00
