Coach Oates
WeightliftingA 16 week Weightlifting strength program, designed to improve technical aspects of the lifts as well as developing unbeatable strength, which guarantees you to hit new personal bests once you have completed the 16 weeks
Features4 sessions per week
Must use App app to view and log training
Program Training
Recovery
A
Sleep (hrs)
1. On A scale of 1-10 how has your sleep been this week? 2. Average Sleep per night (hours)?
Nutrition
B
1. On A scale of 1-10 how has your nutrition been this week?
Bodyweight
C
1. Weight in KG
Body Fat
D
1. Body Fat %
General
E
1. What 1 thing can you do to improve on during the next 7 days? 2. What 1 thing are you proud of over the last 7 days?
A
RAMP Warm Up Protocol
B
Drop Snatch
6 x 4
C1
Pause Snatch
4 x 3
C2
Overhead Squat.
4 x 3
D1
Back Squat
3 x 8 @ 60 %
D2
Seated Box Jump
3 x 3
A
RAMP Warm Up Protocol
B
Tall Jerk
6 x 4
C
Jerk + Overhead Split Squat
4 x 6 @ 60 %
D1
Bench Press
3 x 8
D2
1-Arm DB Row
3 x 20
A
RAMP Warm Up Protocol
B
Tall Clean
6 x 4
C
Clean + Front Squat
4 x 6 @ 60 %
D1
Zercher Good Morning
3 x 8
D2
Alternating Leg Lateral Jump
3 x 8
A
RAMP Warm Up Protocol
B
Hang Snatch + Snatch
6 x 3
C
Power Clean + Split Jerk
5 x 4 @ 70 %
D
Low Box Squat
3 x 6 @ 70 %
