Lone Star
Our Olympic weightlifting program is designed to help you develop strength, technique, and power through the snatch, clean, and jerk. Whether you're a beginner or looking to refine your skills, this program focuses on building a strong foundation, improving mobility, and enhancing your performance. With personalized coaching, progressive training, and expert guidance, you'll gain the confidence and ability to lift with proper form, increase your strength, and achieve your lifting goals. Perfect for athletes of all levels committed to mastering the sport and reaching their full potential.
1 sessions per week
Must use App app to view and log training
Program Training
A
Press in Snatch
3 x 5
B
Above Knee Hang Snatch
3, 2, 2, 2 @ 65, 70, 75, 75 %
C
Clean and Jerk
3, 2, 2, 2 @ 65, 70, 75, 75 %
D
Back Squat
3 x 6 @ 75 %
E1
Back Extension
3 x 10
E2
Hanging Leg Raises
3 x MAX
E3
Reverse Crunch
3 x 15
A
Hang Muscle Snatch
3 x 3
B
Hip Snatch
5, 3, 3 @ 60, 65, 65 %
C
Power Clean + Power Jerk
6 x 2 @ 70 %
D
Snatch Pull
4 x 3 @ 85, 90, 95, 85 %
E1
Russian Twist
3 x 10
E2
Plank
3 x 0:30
A
Press In Clean
3 x 5
B
Hang Clean + Jerk
2, 2, 2, 1 @ 70, 70, 70, 75 %
C
Snatch
3, 2, 2, 2 @ 65, 70, 75, 80 %
D
Front Squat
3 x 6 @ 70 %
E1
Lu Raises
E2
Plyo Push-Up
3 x 10
A
Muscle Snatch
3 x 3
B
Hang Muscle clean
3 x 3
C
High-Hang Clean
3 x 3 @ 65 %
D
Clean Pull
4 x 3 @ 85, 90, 95, 85 %
E1
Pull-Up
3 x 10
E2
Dips
3 x 8
A
Tall Snatch
3 x 3
B
Snatch
4 x 1 @ 70, 75, 80, MAX %
C
Tall Power Jerk Behind the Neck
D
Back Squat
4 x 1 @ 80, 85, 90, MAX %
E1
DB Rear Foot Elevated Split Squat
3 x 8
E2
Good Morning
3 x 8
