Weightlifting Friends
Weightlifting, Olympic Lifting4 weeks to get in peak shape for any competition whether you are following a CrossFit or other program in the interim.
Features5 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
Daily Mobility Circuit #1
2-3X Through These don't change week to week but mix and match the most effective options for your own personal needs. A1. Kettlebell Calf Stretch 30s / leg A2. Banded Lat Stretch 30s / arm A3. Frog Stretch 30s A4. Pigeon Stretch 30s
B
Muscle Snatch + Press in Snatch
3 x 1
C
Snatch
3, 3, 2, 1, 1, 1, 2 @ 50, 60, 70, 80, 85, 90, 80 %
D
Back Squat
3, 3, 3, 2, 2, 1, 2 @ 50, 60, 70, 80, 85, 90, 80 %
E
Strict Press
4 x 4
F
GHD Hip Extension
3 x 15
Conditioning
A
Daily Mobility Circuit #2
2-3X Through These don't change week to week but mix and match the most effective options for your own personal needs. A1. Standing calf stretch 30s A2. PVC Pass Throughs 30s A3. Plate on back duck walk 20M A4. Couch Stretch 30s
B
Power Snatch
2, 2, 2, 2, 1, 2 @ 50, 60, 65, 70, 75, 70 %
C
Power Clean + Push Jerk
2, 2, 2, 2, 1, 2 @ 50, 60, 65, 70, 75, 70 %
D
Snatch High Pull
4 x 3 @ 85 %
E
Bent Over Rear Delt Fly
3 x 12
F
Kettlebell Front Rack Lunge
3 x 16
Conditioning
A
Daily Mobility Circuit #3
2-3X Through These don't change week to week but mix and match the most effective options for your own personal needs. A1. Band Assisted Cossack Squats 10 / leg A2. Thread the Needle 12 / arm A3. Hip Airplane 8 Open / Close A4. Shoulder Circles (Small, Medium, Large) Front and Back 30s
B
Tall Clean + Press
4 x 2 @ 30, 30, 40, 40 %
C
Clean & Jerk
2, 2, 1, 1, 1, 1 @ 50, 60, 70, 80, 80, 80 %
D
Clean High Pull
3 x 2 @ 85 %
E
GHD Hip Extension
3 x 15
Conditioning
A
Daily Mobility Circuit #3
2-3X Through These don't change week to week but mix and match the most effective options for your own personal needs. A1. Band Assisted Cossack Squats 10 / leg A2. Thread the Needle 12 / arm A3. Hip Airplane 8 Open / Close A4. Shoulder Circles (Small, Medium, Large) Front and Back 30s
B
Snatch
2, 2, 2, 2, 1, 1, 1 @ 50, 60, 70, 75, 80, 80, 80 %
C
Clean & Jerk
2, 2, 1, 1, 1, 1 @ 50, 60, 70, 80, 80, 80 %
D
Clean High Pull
3 x 2 @ 85 %
E
Bent Over Rear Delt Fly
3 x 12
F
Kettlebell Front Rack Lunge
3 x 16
Conditioning
A
Daily Mobility Circuit #1
2-3X Through These don't change week to week but mix and match the most effective options for your own personal needs. A1. Kettlebell Calf Stretch 30s / leg A2. Banded Lat Stretch 30s / arm A3. Frog Stretch 30s A4. Pigeon Stretch 30s
B
Snatch
3, 3, 2, 1, 1, 1, 2 @ 50, 60, 70, 80, 85, 90, 80 %
C
Clean & Jerk
3, 3, 2, 1, 1, 1, 1 @ 50, 60, 70, 80, 85, 90, 80 %
D
Back Squat
3, 3, 3, 2, 2, 1, 2 @ 50, 60, 70, 80, 85, 90, 80 %
E
Strict Press
4 x 4
F
GHD Hip Extension
3 x 15
Jacob Howard
USAW National Level Coach. Coaching and Competing for 10 years. Let me help introduce and progress you through this sport I love.
