Train with Me
Defy Gravity Weightlifting
Defy Gravity Olympic Weightlifting Training Program Why You Should Sign Up:
Expert Coaching: Train under a coach with extensive credentials, including national-level Olympic weightlifting experience and a background as a CrossFit weightlifting coach. Benefit from their insights and techniques refined through years of competition.
Proven Success: With a history of competitive achievements, including world records in bench and squat, you’ll receive guidance that has consistently delivered results at the highest levels.
Science-Backed Training: Your coach holds a Bachelor of Science degree, ensuring that your training regimen is not only effective but also grounded in scientific principles of strength and conditioning.
Personalized Approach: Whether you’re a beginner or an experienced lifter, the program is tailored to meet your individual goals, ensuring optimal progress and performance.
Comprehensive Skill Development: Focus on mastering Olympic lifts, improving technique, and building strength, all within a supportive environment that fosters growth and motivation.
Community Support: Join a community of like-minded athletes who share your passion for weightlifting. Benefit from camaraderie and support that can elevate your training experience.
Flexible Training Schedule: Designed to fit your lifestyle, with options for group sessions or personalized one-on-one coaching to accommodate your needs.
Injury Prevention and Recovery: Learn proper lifting techniques and mobility work that help reduce the risk of injury and promote faster recovery.
Nutrition Guidance: Gain insights on nutrition tailored to support your training and recovery, helping you fuel your body for peak performance.
Achieve Your Goals: Whether you aim to compete or simply improve your strength and fitness, the Defy Gravity program is structured to help you reach new heights in your lifting journey.
A
Back Squat
1 x 10 @ MAX lb
B
Paused Back Squat
4 x 2 @ 65 %
C
Barbell Front Foot Elevated Lunge
3 x 6
D
DB Bulgarian Split Squats
4 x 8
Circuit
E
4 rounds for time: 8 Power clean (135m/95w) 10 Bar facing burpee 8 Power Jerk (135m/95w)
A
Squat Clean + Front Squat + Jerk
5 x 1 @ 70 %
B
Clean deadlift
1 x 5 @ MAX lb
C
Jerk
4 x 3 @ 70 %
D
Jerk dip
3 x 3 @ 110 %
A
Run
1 x 1
A
Tempo Snatch
5 x 1 @ 60 %
B
Snatch Pull + Hang Snatch Pull
4 x 2 @ 90 %
C
1 1/4 front squat
5 x 2 @ 75 %
D
Snatch Grip BTN Push Press
4 x 4 @ 70 %
E
DB lateral raise
2 x 10
F
YWT's
3 x 10
Circuit
G
21-15-9 For Time: HSPU Cal air bike
A
Muscle Snatch
3 x 3 @ 50 %
B
Power Snatch
4 x 2 @ 70 %
C
Power Clean + Push Press
4 x 1 @ 65 %
D
Power Clean
10 x 1
Circuit
E
3 rounds: for time: 9 Overhead squats (95m/65w) 6 Power snatch (95m/65w) 3 squat snatch (95m/65w)
A
Snatch
4 x 1 @ 80 %
B
Clean and Jerk
1, 1, 2, 2 @ 80, 80, 75, 75 %
C
Back Squat
2, 2, 2, 4, 4 @ 90, 90, 90, 80, 80 %
Circuit
D
For time: Wall balls (20m/14wlb) 50-40-30 Box jumps 40-30-20
Rest Day
A
You earned it!
Katie Jones
Growing up, all I wanted was to be strong. And, I was willing to put in the work to earn it. My hope is to help you achieve that too! I am a certified PT, have a Bachelors's degree, and with all I have learned inside and out of a gym, I want to help you EARN YOUR STRONG!
Katie Jones
Coach and Athlete
Verified Athlete"I am a certified PT, have a Bachelors's degree, and with all I have learned inside and out of a gym, I hope to use and share to help everyone I can to EARN THEIR STRONG!"
