Strength Club 1.0: Training by Adrian Jourdan in TrainHeroic

Negaprion Fitness

Weightlifting
Coach
Adrian Jourdan

Work Hard. Get Strong.

Weightlifting focus with elements of powerlifting to increase overall strength. Moderate to high intensity with moderate to low volume.

Features
5 sessions per week
Must use TrainHeroic app to view and log training
Program Training
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A

Hang Snatch

3 x 3

B

Back Squat

5 x 5 @ 90 %

C

Snatch Pull

3 x 3 @ 100 %

Monday
Week 1 Day 2

A

Bench Press

3 x 5

B

Push Press

3 x 5

C1

DB Bicep Curls

3 x 12

C2

DB Lateral Raise

3 x 15

D1

Tricep Rope Pulldowns

3 x 15

D2

DB Chest Fly

3 x 20

E

Hanging Leg Raise (Strict)

3 x 15

Tuesday
Week 1 Day 3

A

Hang Clean

3 x 3

B

Front Squat

3 x 5

C

Clean Pull

3 x 3 @ 100 %

D

Hip Thrust

3 x 12

E1

Prone Machine Hamstring Curl

3 x 15

E2

Calf Raise

3 x 15

Wednesday
Week 1 Day 4

A

Snatch Pull + Snatch

3 x 1

B

Clean Pull + Clean + Front Squat + Jerk

3 x 1

Thursday
Week 1 Day 5

A

Back Squat

3 x 5

B

Strict Press (1+1/4)

3 x 5

C

Trap Bar Deadlift (Higher Handles)

3 x 5

D1

Side Plank

3 x 0:20

D2

Banded Anti-Rotation Hold

3 x 20

D3

L-Sit (Knee Tuck on Parallettes)

3 x MAX

D4

Adductor Plank (Knees)

3 x 20

Strength Club 1.0