Superfly Performance
WeightliftingWork Hard. Get Strong.
Weightlifting focus with elements of powerlifting to increase overall strength. Moderate to high intensity with moderate to low volume.
Features5 sessions per week
Must use App app to view and log training
Program Training
A
Hang Snatch
3 x 3
B
Back Squat
5 x 5 @ 90 %
C
Snatch Pull
3 x 3 @ 100 %
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
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
A
Snatch Pull + Snatch
3 x 1
B
Clean Pull + Clean + Front Squat + Jerk
3 x 1
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
