Coach Oates

Weightlifting
Coach
Connor Oates

A 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

Features
3 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Plastic or wooden dowelBarbellBumper PlatesSquat Rack 
sample week banner image
phoneMockup
Sample Week
Week 1 of 16-week program
Sunday
Weekly Overview

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?

Monday
Snatch Focus Session

A

RAMP Warm Up Protocol

B

Snatch Grip Strict Press

4 x 6

C

Overhead Squat.

4 x 6

D

Drop Snatch

6 x 4

Tuesday
Full Body Strength

A

RAMP Warm Up Protocol

B

Back Squat

5 x 6 @ 60 %

C

Bench Press

5 x 6 @ 60 %

D

Bent Over Row

4 x 8

E

Romanian Deadlift

4 x 8

Wednesday
Jerk Focus Session

A

RAMP Warm Up Protocol

B

Split Jerk Strict Press

4 x 6

C

Drop Jerk

6 x 4

D

Tall Jerk

6 x 4

Thursday
Full Body Strength (Optional)

A

RAMP Warm Up Protocol

B

Conventional Deadlift

5 x 6 @ 60 %

C

Push Press

5 x 6 @ 60 %

D

Lat Pulldown

4 x 8

E

Walking Lunges

4 x 16

Friday
Week 1 Day 6

A

RAMP Warm Up Protocol

B

Muscle Clean

4 x 6

C

Front Squat

4 x 6

D

Tall Clean

6 x 4

Learn To Olympic Lift