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 App 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