Superfly Performance
Olympic Lifting, Weightlifting
Coach
Adrian Jourdan
Features
1 sessions per week
Must use App app to view and log training
Program Training
1 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1
A
Box Jump
5 x 3
B
Freeze Power Snatch + Snatch
5 x 1
C
Freeze Power Clean + Clean + Jerk
5 x 1
D
Front Squat (Bottom Up)
3 x 5
E
KB/DB Windmills
3 x 10
Monday
Week 1 Day 2
A
Box Jump (Seated)
5 x 3
B
Power Snatch + Hang Snatch
5 x 1
C
Power Clean + Jerk
5 x 1
D
RDL
3 x 5
E
Windshield Wipers
3 x 10
Tuesday
Week 1 Day 3
A
Vertical Jump + Box Jump
6 x 1
B
Snatch
6 x 1 @ 80 %
C
Jerk (Split)
6 x 1 @ 80 %
D
Strict Press (Split)
3 x 5
E
Chin Up
4 x MAX
Thursday
Week 1 Day 5
A
PVC Jump (No Step)
5 x 3
B
Freeze Power Snatch + Snatch
5 x 1
C
Freeze Power Clean + Clean + Jerk
5 x 1
D
Back Squat
4 x 3 @ 82.5 %
E
L-Sit
4 x MAX
Friday
Week 1 Day 6
A
Snatch
1 x 1
B
Clean & Jerk
1 x 1
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