Coach Oates
Weightlifting, Functional FitnessA 16 week Learn To Lift program designed for anyone looking to learn The Snatch, Clean and Split Jerk techniques as well as developing strength in supplementary movements which will aid your Weightlifting ability
Features3 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
1 x 1
B1
Thoracic Extension on Foam Roller
2 x 1:00
B2
Couch Stretch (Hip Flexors)
2 x 1:00
C
Snatch Grip Push Press
4 x 5
D
Overhead Squat.
4 x 5
E
Back Squat
3 x 8
F
Romanian Deadlift
3 x 8
G
Seated Stiff Leg Box Jumps
3 x 5
A
Mobility Flow 1
1 x 5
A
RAMP Warm Up Protocol
B1
Couch Stretch (Hip Flexors)
2 x 1:00
B2
Thoracic Extension on Foam Roller
2 x 1:00
C
Split Jerk Strict Press
4 x 5
D
Jerk Balance
4 x 5
E
Strict Press
3 x 8
F
Bent Over Row
3 x 8
G
Scapula Pull Ups
3 x 10
A
Mobility Flow 1
1 x 5
A
RAMP Warm Up Protocol
B1
Thoracic Extension on Foam Roller
2 x 1:00
B2
Couch Stretch (Hip Flexors)
2 x 1:00
C
Tall Muscle Clean
4 x 5
D
Zombie Squat
4 x 5
E
Clean Grip Deadlift
3 x 8
F
Barbell Split Squat
3 x 16
G
Seated Stiff Leg Box Jumps
3 x 5
A
RAMP Warm Up Protocol
B1
DB Front Rack Walking Lunge
3 x 20
B2
Chest-Supported DB Row
3 x 10
C1
Good Morning
3 x 10
C2
Single Arm Push Press
3 x 20
D
Windmills
3 x 20
