Torso Training Olympic Lifting

Annex Training Center

Olympic Lifting
Coach
Caitlin Hogan

This program is meant to create more rigidity in your torso and in your weightlifting positions. This 6-week cycle will increase slightly and begin to incorporate the full lifts finishing with a max out day.

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Equipment
Required
Barbell
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

A1

Hang Muscle Snatch

4 x 2

A2

Overhead Squat

4 x 3

B

Jerk Drive

3 x 3 @ 100 %

C

1/4 Back Squat from Blocks

4 x 3 @ 100 %

D

Snatch Deadlift

4 x 5 @ 100 %

Accessory

E

3x15 Bench Hip Raises (Slam ball between legs) 3x:30 Plank

Monday
Week 1 Day 2

A

Split Jerk

5 x 2 @ 90 %

B

Tempo Back Squat

3 x 3 @ 85 %

C

Snatch Deadlift

4 x 3 @ 90 %

D1

Muscle Snatch

4 x 2

D2

Overhead Squat with Bar

4 x 3

Accessory

E

Superset: 3 Rounds: 15 DB Lateral Raises 15 DB Flies 20 Banded Tricep Pressdowns

Tuesday
Week 1 Day 3

A

Snatch Extension

5 x 3 @ 70 %

B

Clean

3, 3, 2, 2, 2, 2, 2, 2 @ 60, 70, 75, 75, 75, 75, 75, 75 %

C

Clean Pull - Hogan

4 x 3 @ 90 %

D

Overhead Squat

4 x 3

Accessory

E

3 Rounds: 15 DB Front Raises 12 DB Skullcrushers 15 DB Hammer Curls 20 Banded Face Pulls 3x10 GHR

Thursday
Week 1 Day 5

A

Split Jerk

9 x 2 @ 60, 70, 75, 80, 80, 80, 80, 80, 80 %

B

1/4 Back Squat from Blocks

5 x 3 @ 105 %

C

Snatch Deadlift

4 x 3 @ 90 %

D1

Muscle Snatch

5 x 3

D2

Overhead Squat

5 x 3

Accessory

E

3x12 Bentover Row Superset 3 Rounds: 15 GHR 15 BB Shrugs 3x10 Hollow rocks

Torso Training Olympic Lifting