Weightlifting Battle Armour - Rebuild from Scratch
London Strength
Olympic LiftingThe ultimate post injury/time off training build up to dominating the Olympic lifts!
Build strength, stability, power and technique!
All Abilities Welcome
Four Sessions a week + 1 Mobility Session
Progressive in load and technique - get yourself ready for club sessions!
A
Exercise Bike
1 x 5:00 @ 3000
B1
T-Spine Reach
3 x 20
B2
Side Plank On Hand
3 x 0:20
B3
Toe Touch Squat w/ OH Reach
3 x 6
B4
World's Greatest Stretch
3 x 20
B5
Inchworm
3 x 6
C1
Back Squat
4 x 8 @ 50 %
C2
Box Jump
4 x 8
D
Overhead Squat
4 x 8 @ 33.07 kg
E
Chin-Up
5 x 5
Circuit
F
Optional 8 minutes of olympic lifting technique e.g. empty bar +2.5/10kg technique in sets of 5 with 30 second rest E.g. Dip Snatch x1, Hang Snatch x1, Low Hang Snatch x1, Snatch x2 E.g. Dip Clean x1, Hang Clean x1, Low Hang Clean x1, Clean x2
G1
Bent Over Row
3 x 8 @ 7
G2
3-way Shoulder Shocker
3 x 6
A
Weightlifting Mobility Warm Up
1 x 5:00
B1
Scapula Push Up
3 x 16
B2
One-arm Forward Back KB Lunge
3 x 16
B3
DB Windmill
3 x 16
C
Clean Deadlift
4 x 5 @ 6, 7, 7, 7
D
Muscle Clean and Push Press
4 x 6 @ 5, 6, 7, 7
E
Shoulder Press
3 x 6 @ 7
F1
Seated Box Jump
3 x 6
F2
Rotator Cuff Circuit
3 x 6
F3
Plank with Band Pull
3 x 20
G
Baseball Stretch
1 x 0:30
A
Dan John Mobility
1 x 5:00
B1
Mountain Climber
3 x 20
B2
Wall Climb
4 x 3
B3
Cossack Squats
4 x 8
C
Hang Muscle Snatch
4 x 5
D
Power Clean + Front Squat 1
3 x 5 @ 7
E
Snatch Deadlift
3 x 5 @ 7
F1
Inverted Retraction & Row
2 x 8
F2
Marching Glute Bridge
2 x 12
F3
Bird Dog With Band
2 x 10
G
Twist Stretch
3 x 0:30
A1
Overhead & Front Rack Mobility
1 x 10:00
A2
Side Plank Clam Shell With Hold
3 x 8
B1
Single Leg RDL
3 x 12
B2
Suitcase Deadlift
3 x 12
C
Hang Power Snatch
5 x 5
D
Back Squat
4 x 6 @ 60 %
E1
Push Press
3 x 6 @ 7
E2
Box Jump
3 x 6
F
4-Way Dead Bug
3 x 10
G
Pigeon Stretch
1 x 0:30
A
Stretching Session - Glutes, Quads and Back
1 x 1
B
Front Split Stretch
1 x 1:30
C
Calf Stretch With Trunk Twist
1 x 1:30
D
Wide Leg QL Stretch
1 x 1:30
E
Couch Stretch (Hip Flexors)
1 x 1:30
F
Middle Trapezius Stretch
1 x 1:00
G
Banana Lat Stretch
1 x 1:00
H
Internal & External Rotator Cuff Stretch
1 x 1:00
I
Upper Trapezius Stretch
1 x 1:00
J
Wrist Stretches
1 x 1:30
Get a program that avoids injury and maximises the gains!
Get Weightlifting Battle Armour - Rebuild from Scratch
Tiago Dinis
S and C Coach and Founding Member
Verified Athlete""I've made more progress in 3 weeks than the last three months with the help of the lifting coaches and programming!""
