Strictly Strength
Engineering High Performance
Olympic Lifting, WeightliftingAll barbell. All gains.
Strictly strength is our olympic weightlifting program designed to maximize your snatch and clean & jerk while still growing your squat, pulls, presses, and overall strength.
I promise, you have not experienced a 12 week training cycle like this one before.
If you are looking to take your weightlifting to the next level, look no further than Strictly Strength.
Prep
A
Squat Specific Warm-up
Before Squats 10 empty bar squats 10 empty bar good mornings 5 empty bar squat jumps 5 empty bar dynamic good mornings Begin work-up sets
B
Back Squat
10, 8, 6, 4 @ 58, 63, 69, 76 %
C
Front Squat
4 x 5 @ 62, 67, 67, 67 %
Prep
A
Snatch Warm-up A
1-2 sets, adding weight if needed 5 snatch pull 5 power snatch 5 btn snatch push press 5 overhead squat then 5 empty bar snatch Begin work-up sets
B
Snatch Complex
3 x 3
C
Floating Snatch Pull
3 x 5 @ 70 %
D1
Weighted Back Extension
2 x 12
D2
Chest-Supported DB Row
2 x 12
A
Push Press
3 x 10 @ 60, 65, 65 %
B
Power Jerk
3 x 5
C1
Neutral Grip DB Bench Press
8, 6, 4
C2
4-Way Dead Bug
3 x 0:20
C3
Get Up Sit Up
3 x 10
Prep
A
Squat Specific Warm-up
Before Squats 10 empty bar squats 10 empty bar good mornings 5 empty bar squat jumps 5 empty bar dynamic good mornings Begin work-up sets
B
Front Squat
10, 8, 6, 4 @ 53, 58, 64, 71 lb
C
Back Squat
3 x 5 @ 60, 65, 65 %
Prep
A
Snatch Warm-up A
1-2 sets, adding weight if needed 5 snatch pull 5 power snatch 5 btn snatch push press 5 overhead squat then 5 empty bar snatch Begin work-up sets
B
Slow Pull Halting Snatch
8 x 1
Prep
C
Clean & Jerk Warm-up
1-2 sets, ascending weight 5 muscle cleans 5 front squats 5 low hang power cleans 5 strict press 5 push press Then 1 power clean 1 floating hang clean (at shin) 1 power jerk 1 split jerk Then, singles beginning around 40% of your max up to your first set
D
Clean & Jerk Complex
3 x 4
E1
Strict Chin Up
2 x 10
E2
Reverse Hyper Extension
2 x 15
