Oly Concepts
Coach
Jen Lester
Features
5 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 10-week program
Monday
W1D1
A
Low Hang Clean+Power Jerk
6 x 3 @ 75 %
B
Clean High Pull
3 x 4 @ 73 %
C
Push Press
5 x 5
D
Front Squat
4 x 10 @ 60 %
Tuesday
Week 1 Day 3
A
Floating Snatch
4, 3, 3, 3, 3 @ 70, 75, 75, 75, 75 %
B
Mid Hang Snatch Pull
4 x 5 @ 95 %
C
Overhead Squat
5 x 3 @ 78 %
D
Box Jump
4 x 2
Thursday
Week 1 Day 5
A
Tap & Go Full Snatch
4, 3, 3, 2, 2, 2 @ 65, 70, 75, 78, 78, 78 %
B
Drop Snatch
4 x 3 @ 65 %
C
Back Squat
4 x 10 @ 60 %
D
Snatch Grip Sots Press
5 x 5
Friday
Week 1 Day 6
A
Pause/Stop Clean
4, 3, 2, 1, 1, 1 @ 70, 73, 75, 78, 78, 78 %
B
Deadlift
3 x 4 @ 95 %
C
Behind The Neck Jerk + Jerk
60, 65, 70, 70, 70
Saturday
Week 1 Day 7
A
Front Squat
10, 10, 8, 8 @ 60, 60, 65, 65 %
B
Strict Press
5 x 5
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