Alee Athletics
WeightliftingAre you ready for your next Competition?
This program has been tested tried and true to taper you for your big competition. This two week program is used by ALEE Athletics team to ensure that we are ready for the big day. Always be prepared!
Features5 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
ALEE Dynamic Warmup
Dead Bugs x 10 Mountain Climbers x 10 each leg Banded Monster Walk x 5 steps each side Banded Air Squat x 10 Standing Jump x 10
B
Snatch
3, 3, 2, 2, 2 @ 80, 80, 85, 85, 85 %
C
Snatch Pull
4 x 3 @ 100 %
D
Back Squat
3 x 3 @ 80 %
Conditioning
A
ALEE Dynamic Warmup
Dead Bugs x 10 Mountain Climbers x 10 each leg Banded Monster Walk x 5 steps each side Banded Air Squat x 10 Standing Jump x 10
B
Power Clean + Push Jerk
3 x 4 @ 80 %
C
Muscle Snatch
4 x 2 @ 85 %
D
Front Squat
4 x 2 @ 85, 85, 85, 90 %
Conditioning
A
ALEE Dynamic Warmup
Dead Bugs x 10 Mountain Climbers x 10 each leg Banded Monster Walk x 5 steps each side Banded Air Squat x 10 Standing Jump x 10
B
Clean+Jerk
3 x 3 @ 85 %
C
Clean Pull
4 x 3 @ 100 %
D
Back Squat
2, 2, 2, 1, 1, 1 @ 85, 85, 85, 90, 90, 90 %
Conditioning
A
ALEE Dynamic Warmup
Dead Bugs x 10 Mountain Climbers x 10 each leg Banded Monster Walk x 5 steps each side Banded Air Squat x 10 Standing Jump x 10
B
Snatch
1 x 1 @ MAX kg
C
Clean+Jerk
1 x 1 @ MAX kg
D
Back Squat
3 x 2 @ 90 %
Conditioning
A
ALEE Dynamic Warmup
Dead Bugs x 10 Mountain Climbers x 10 each leg Banded Monster Walk x 5 steps each side Banded Air Squat x 10 Standing Jump x 10
B
Front Squat Thruster
3 x 3 @ 75 %
C
Front Squat
3 x 2 @ 90 %
D
Muscle Snatch
4 x 2 @ 80 %
E
Power Clean
3 x 3 @ 80 %
Alex Lee
Head Coach of Alee Athletics has been involved with Olympic Weightlifting for 15+ years. 2010 World University Champion 2014 American Open Champion 2x Senior National Champion '16,'18 2x World Team Member '14,'15 2x Pan American Team Member '15,'16
