Calvin Lackey 12 Week Weightlifting Program
Big Bend Strength
Olympic Lifting, WeightliftingThis 12-Week program is deigned to help you increase your Snatch and Clean & Jerk! It focuses on purposeful progressions to help you improve your technique, olympic lifting work to increase your power output, strength work to maximize your squats and presses, and accessory work to help you build a ton of muscle!
With 5 training sessions per week, a private discord for form checks, coach Q & A, and a positive community of lifters to help keep you motivated, you'll have everything you need to set PR's!
A
Platform Warmup
B
Clean Warm Up
C
Clean
5 x 3 @ 75 %
D
Clean Pull
4 x 3
E
Clean Deadlift
5 x 8 @ 70 %
F
Single Leg RDL
4 x 10
G
Bulgarian Split Squats
4 x 10
A
Platform Warmup
B
Power Snatch Warm Up
C
Power Snatch + Snatch Balance + Overhead Squat
5 x 2
D
Strict Press
5 x 8 @ 70 %
E
Pull-Up
4 x 8
F
1-Arm DB Row
4 x 10
A
Platform Warmup
B
Snatch Warm Up
C
Snatch
5 x 3 @ 75 %
D
Snatch Pull
4 x 3
E
Front Squat
5 x 8 @ 70 %
F
RDL
4 x 10
G
Walking Lunges
4 x 10
A
Platform Warmup
B
Clean and Jerk Warm Up
C
Power clean + 3 Push Press
5 x 1
D
Bench Press
5 x 8 @ 70 %
E
Pull-Up
4 x 8
F
1-Arm DB Row
4 x 10
A
Platform Warmup
B
Split Jerk Warm Up
C
Split Jerk
5 x 3 @ 75 %
D
Back Squat
5 x 8 @ 70 %
E
Sissy Squat Progression
4 x 8
F
Farmers carry
4 x 50
Calvin Lackey
Calvin Lackey is a USAW Level 1 Coach, Collegiate Weightlifter at Lindenwood University, and recently placed 6th at the Junior National Championships!
