AK WEIGHTLIFTING
Olympic Lifting, Weightlifting, Strength & Conditioning, Women's TrainingA shorter 8 week Olympic Weightlifting programme guided towards improving the Snatch + Clean and Jerk split into 2 easy to follow blocks.
Week 1 is an intro week into 3 days of lifting, mainly power movements and to prep the body for the upcoming block. From there we go into the full lifts with pause and positioning work, primers each day to help address technique.
Suitable for intermediate level lifters/CrossFitters wanting some structured strength training leading into competition or in the off-season.
You don't need big 1RM's to start this program, a basic understanding of the lifts is required. (Snatch, clean, clean and jerk, snatch balance, front squat, backsquat.)
3x 90 min sessions + midline/bodybuilding accessories. A deload week is built in.
Whether you're a recreational lifter or aspiring athlete this program is designed to improve technique, build confidence in the lifts and develop overall strength.
Features3 sessions per week
Must use App app to view and log training
Program Training
A
Muscle Snatch
3 x 5 @ 35, 40, 45 %
B
Hang Power Snatch
4 x 3 @ 70, 70, 75, 75 %
C
Power Clean + Split Jerk
4 x 3 @ 75, 75, 80, 80 %
D
Back Squat
4 x 5 @ 70, 70, 75, 75 %
Circuit
E
3 sets: 10 RDL (barbell) RPE 6-7 10 each leg bulagarian split squat (back foot elevated) RPE 6-7
A
Snatch
5 x 3 @ 70, 70, 75, 75, 75 %
B
Clean + Jerk
5 x 3 @ 70, 70, 75, 75, 75 %
C
1 1/4 Front Squat
4 x 5
D
Snatch Grip Deadlift
4 x 5 @ 85, 85, 90, 90 %
Circuit
E
3 rounds: 5-8 strict chest to bar pullups (use a band) focus on quality movement and engagement 8 bench press @ 6-7RPE (60-70%) 3 sets: 15 dual DB bicep curl 15 seated DB tricep extension (behind the neck press) 3 rounds: (joint health) prone snow angels no weight or holding 1 kg (or very light fractional) 15 reps https://youtu.be/vSou6Vup5W8 60 secs each side banded lat stretch https://youtu.be/ZYaqLBRWXgM
A
Power Snatch
4 x 3 @ 70, 70, 75, 75 %
B
Hang Power Clean
4 x 3 @ 70, 70, 75, 75 %
C
Back Squat
5 x 3 @ 70, 70, 75, 80, 85 %
D
Clean Grip Deadlift
4 x 5 @ 85, 85, 90, 90 %
Circuit
E
3 sets: core 5-10 strict toes to bar (control legs coming down) - *scaled: 10 hanging straight leg raises. 30 sec hollow hold 30 sec each side -side plank rest as needed.
