SEDULOUS Strength and Conditioning
Olympic LiftingThis is a 6 Week Program focusing on Snatch and Clean and Jerk Technique. Workouts are 6 Days/Week. You will be utilizing the Technique Blocks for both lifts, as well as some squats. You will need multiple heights. This program culminates in a peak, however you should not expect to be hitting Max weights, just higher percentages more consistently with better technique.
This program includes workout specific warm ups.
6 sessions per week
Must use App app to view and log training
Program Training
A
Lower Body Mobility Circuit
For Completion
Prep
B
Warm Up Sn/CL
2 Rounds: 15ea Banded Bridge + Clam L + Clam R 7 Cuban Press 5 Sky Ball 10ea Half Kneeling Wall Rotations
C
Block Snatch
5 x 2 @ 65, 65, 65, 70, 70 %
D
Block Clean
5 x 2 @ 65, 65, 65, 70, 70 %
E
Clean Deadlift Complex
5 x 1 @ 65, 65, 65, 70, 70 %
F
Front Squat
6 x 3 @ 60, 60, 65, 65, 70, 70 %
G
Plank
4 x 1:00
H
Flexibility V1
A
Upper Body Mobility Circuit
For Completion
Prep
B
Warm Up Sqt/DL/Press
2 Rounds 8 Lateral Step Up ea 8 Front To Back Press 8 Good Morning w/ Jump at top 8 Tall Jerks 10 Wall Slides (Use Foam Roller to send head through window more and hit more T Spine)
C
Split Jerk
3, 3, 2, 2, 2 @ 60, 65, 70, 75, 80 %
D
Hang Power Clean
4 x 3 @ 50 %
E
Snatch Push Press
3 x 1 @ 65 %
F
Bulgarian Split Squat
4 x 8
G
Kettlebell Russian Twist
4 x 12
H
Banded Dynamic Stretching
For Completion
A
Spine Mobility Circuit
For Completion
Prep
B
Warm Up Sn/CL #2
2 Rounds 10 Lat Leg Swings ea X Sym 5ea (A,T,Y,I,W + Anti Rotation Squat on Each Arm) 5 Burpee Broad Jump 5 SA Hp + SA Push Press + 40m Carry ea
C
Block Snatch
5 x 2 @ 70, 70, 70, 75, 75 %
D
Block Clean
5 x 2 @ 70, 70, 70, 75, 75 %
E
Snatch Deadlift Complex
5 x 1 @ 65, 65, 65, 70, 70 %
F
Back Squat
6 x 5 @ 65, 65, 70, 70, 70, 70 %
G
Weighted Sit Up
4 x 10
H
Flexibility V2
A
Upper Body Mobility Circuit
For Completion
Prep
B
Warm Up Sqt/Push/Pull
2 Round 10 Snatch Grip Upright Row 5 Kang Squat 5 SA Hp + SA SP + OH Carry + Waiter Carry 10 Superman with Rear Delt Resistance (Pause 5 sec every rep)
C
Push Press + Split Jerk
6 x 2 @ 50, 50, 60, 60, 65, 65 %
D
Hang Power Snatch
4 x 3 @ 50 %
E
Muscle Snatch
4 x 3 @ 35 %
F
Concentric Back Squat
6 x 3 @ 50, 50, 55, 55, 60, 60 %
G
DB Pullover
4 x 8
H
Copenhagan Side Plank
4 x 0:30
I
Banded Dynamic Stretching
For Completion
A
Lower Body Mobility Circuit
For Completion
Prep
B
Warm Up Sn/CL/Jerk 3
2 Rounds 40m Bear Crawl 5 Xsym (A,T,Y,I W) + 5 Anti Rotation Squat 8 Tall Cleans 8 Tall Jerks 8ea Single Arm OHS
C
Snatch
2, 2, 2, 2, 2, 1 @ 50, 60, 70, 75, 80, _ %
D
Clean & Jerk
2, 2, 2, 2, 2, 1 @ 50, 60, 70, 75, 80, _ %
E
Front Squat
6 x 3 @ 65, 65, 75, 75, 80, 85 %
F
Rear Delt Fly
4 x 10
G
Barbell Roll Outs
3 x 10
H
Flexibility V3
For Completion
A
Spine Mobility Circuit
For Completion
Prep
B
Warm Up Sqt/DL/Press
2 Rounds 8 Squat with Press Out 8 Cuban Press 10 KBDL 10ea Plank Bird Dogs
C
Clean Deadlift
5 x 3
D
Strict Press
4 x 6 @ 36, 38, 40, 42 %
E
Eccentric Hamstring Curl
3 x 8
F
Single Arm Upright Row
4 x 10
G
Glute Bridge
4 x 10
H
Banded Dynamic Stretching
For Completion
