Torso Training Olympic Lifting
Annex Training Center
Olympic LiftingThis 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.
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
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
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
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
