MG Strength Coaching
Weightlifting, Olympic Lifting8-week program suitable for Beginners looking to get into and improve their Olympic Lifts.
4-week gentle introduction to the technique, followed by a 4 week builder to get you to new PBs!
Note:
Some exercises require the use of machines/cables. If none of these are available to you, please swap out the exercises accordingly.
Features3 sessions per week
Must use App app to view and log training
Program Training
A
Box Jump
3 x 4
B
Hang Power Snatch
3 x 3 @ 60 %
C
Pause Snatch
5 x 2 @ 70 %
D
Box Squat
4 x 3 @ 80 %
E1
RDL
4 x 8
E2
Reverse Lunges
3 x 6
E3
Machine Hamstring Curl
4 x 12
A1
Band Pull-Apart
3 x 12
A2
Straight Arm Pulldown
3 x 8
B
Push Press + Power Jerk
5 x 1 @ 65 %
C
Behind the Neck Jerk
8 x 1 @ 70 %
D
Deadlift
4 x 4 @ 80 %
E1
Tricep Pushdown
4 x 15
E2
DB Overhead Tricep Extension
4 x 8
F1
Seated Incline Bicep Curl
3 x 10
F2
Alternating DB Hammer Curl
3 x 12
A
Banded Y Raise
3 x 5
B
Jerk
4 x 2 @ 60 %
C
Hang Clean
5 x 2 @ 70 %
D
Front Squat
4 x 3 @ 72 %
E1
Cyclist Squat
3 x 8
E2
Single Leg Leg Extension
4 x 8
Conditioning
F
Core Circuit 1
8 Minutes 30s on: 30s off x 2 Minute 1: Russian Twists Minute 2: KB Pull Through Minute 3: Plank hold Minute 4: Alternating dead bugs
