Olympic Lifting - 13 Week Program - Mountain Peaks Athletics and Fitness
Mountain Peaks Athletics and Fitness
Olympic LiftingThis program covers 13 weeks across 3 mesocycles, each lasting approximately a month. This is definitely a program built for an athlete with knowledge and experience in weightlifting as well as newcomers to the sport looking to dive into more technical programming and training, rather then just throwing weights around in a gym for fun.
In this program you can expect 5 days of programming. The format for the cycles is as follows. The first mesocycle is focused on developing work capacity and volume. You can expect to see longer complexes and higher reps throughout. Secondly we have a strength block, getting up into higher percentages and driving the strength and hypertrophy gains before lastly beginning the final block, which is focused on power production and speed within the lifts.
A
Hang Muscle Snatch + Snatch Push Press + OH Squat + Snatch Balance
3 x 1 @ 44.09 kg
B
Snatch Pull + Snatch + Overhead Squat
6 x 1 @ 75, 75, 78, 78, 80, 80 %
C
Paused Back Squat
6, 6, 6, 3, 3 @ 60, 60, 60, 70, 70 %
D
Deficit Snatch Grip Deadlift
4 x 5 @ 110 %
E
GHD Sit-Up
4 x 30
F
Farmers Carry
4 x 40
A
Low Hang Clean Pull + Low Hang Power Clean + Front Squat
3 x 1 @ 44.09 kg
B
Clean Pull + Clean
6 x 1 @ 73, 73, 73, 78, 78, 78 %
C
Paused Clean Pull (Above Knees)
3, 3, 2, 2, 2 @ 100, 100, 110, 110, 110 %
D
Cable Overhead Tricep Extension
3 x 10
E
Cable Pronated Bicep Curl
3 x 10
F
Weighted Dip (Vertical Posture)
3 x 4
A
Tall Snatch + Sots Press
2 x 1 @ 44.09 kg
B
Snatch Balance
5 x 4 @ 78, 78, 82, 82, 82 %
C
4 Position Clean Pull + Clean + Power Jerk
6 x 1 @ 70, 70, 73, 73, 75, 75 %
D
Snatch Pull
4 x 3 @ 90 %
E
Seated Box Jump
6 x 4
F
Copenhagen Raise
4 x 8
A
Power jerk + Tall Split Jerk + Overhead Split Squat
3 x 1 @ 44.09 kg
B
Split Jerk From Blocks
4, 4, 3, 3 @ 70, 70, 75, 75 %
C
Power Jerk
4 x 3 @ 75 %
D
Front Squat
5 x 5 @ 75 %
E
Jerk Dip
4 x 6 @ 110 %
F
Incline DB Bench Press
4 x 8 @ 7
A
Monster Walks
3 x 20
B
Tempo Front Squat
6 x 3 @ 68, 68, 68, 72, 72, 72 %
C
Jumping 1/4 Back Squat
5 x 5 @ 30 %
D
Barbell Bulgarian Split Squat
4 x 6
E
Backwards Walking Sled Drag
3 x 40
F
Lying Hamstring Curl
3 x 12
Tristan Hynes
Coach Hynes has a history of working with athletes from many different sports. Competing himself, weightlifting and coaching weightlifters are a major focus of his career.
If you are a fan of this program and are looking for more programming and training of a similar style from someone that understands your goals and wants to help you achieve them, head over to @tristanhynes_mpf on instagram for 1-1 Online personal coaching
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