Weightlifting Program - 4 Days/Week
CH Fitness and Performance
Weightlifting, Olympic LiftingCH Fitness and Performance is excited to make available our weightlifting and strength and conditioning programming used by the athletes who train at our facility and by the CHFP Weightlifting Team. Our program is based on the weightlifting programming principles developed by Dr. Kyle Pierce at Louisiana State University Shreveport (LSUS). The science-based program has been adapted by USAW International Coach Cara Heads Slaughter to serve a wide range of athletes- from beginners to elite, from Youth to Masters, and has produced multiple Team USA medalists in international competition, American record holders, multiple Youth, Junior and Masters National Champions and dozens of medals at USAW national championships.
A
Snatch - 2 Power Position + 2 Knee
3 x 1
B
2 Power Jerks + 2 Split Jerks
3 x 1
C
Back Squat
3 x 10
D
Bench Press
3 x 10
E
Overhead Barbell Lunge
3 x 5
F
Weighted Sit Ups
3 x 10
A
Clean - 2 Power Position + 2 Knee
3 x 1
B
Clean Pull from Power Position
3 x 5
C
Muscle Snatch from Power Position
3 x 5
D
Snatch Grip Deadlift
3 x 10
E
Bent Over Rows
3 x 10
F
Russian Twist
3 x 10
A
3 Push Press + 3 Power Jerks
3 x 1
B
Overhead Squats
3 x 5
C
Back Squats
3 x 10
D
Bench Press
3 x 10
E
Overhead Press
3 x 10
F
Weighted Plank Hold
3 x 0:30
A
Snatch
6 x 2
B
2 Cleans + 1 Front Squat + 1 Jerk
5 x 1
C
Clean Grip Deadlifts
3 x 10
D
Wide Grip Pull Ups
3 x 10
E
RDL
3 x 5
F
Weighted Sit Ups
3 x 10
Cara Heads Slaughter, M.A, OLY
Olympian. USAW International Coach. USAW Hall of Fame. Athletes under Cara's guidance have earned numerous medals at national and international competitions and set multiple Youth, Junior and Masters American records. Cara is certified as a IWF Coach Course Instructor and a USAW Coach Course Lead Instructor.
Get the program that has produced multiple Team USA medalists in international competition, American record holders, multiple Youth, Junior and Masters National Champions and dozens of medals at USAW national championships.
Get Weightlifting Program - 4 Days/Week
