SEDULOUS Strength and Conditioning
Olympic LiftingThis is 12 Week Program focused on the Competition Lifts, culminating with a Competition Day or "Max Out" at the end. Your main technical focus here will be learning how to drive the barbell more effectively in the Snatch, Clean, and Jerk. There is Some Strength Accessory work built in.
We recommend full warm ups and stretching each day. Look at some of our more advanced programs if you want to follow workout specific Warm Ups/Cooldowns
5 sessions per week
Must use App app to view and log training
Program Training
A
Clean Complex
3 x 1 @ MAX, _ , _ kg
B
Halting Clean Deadlift
3 x 5 @ MAX, _ , _ kg
C
Muscle Clean
3 x 5
D
Pull-Up
3 x MAX
E
Good Morning
3 x 5
A
Snatch Push Press
3 x 5 @ MAX, _ , _ kg
B
Back Squat
3 x 5 @ MAX, _ , _ kg
C
Dip Jumps
3 x 5 @ 50 %
D
Strict Press
3 x 5
E
Copenhagan Side Plank
4 x 0:30
A
Snatch Complex
3 x 1 @ MAX, _ , _ kg
B
Halting Snatch Deadlift
3 x 5 @ MAX, _ , _ kg
C
Muscle Snatch
3 x 5
D
Romanian Deadlift
3 x 5
E
Sedulous Crunch
4 x 10
A
Push Press + Push Jerk
3 x 1 @ MAX, _ , _ kg
B
Back Squat
3 x 5
C
Barbell Reverse Lunge
3 x 5
D
Barbell Jump Squat
3 x 5
E
Banded Plank on Hands
4 x 0:30
A
Snatch Complex
3 x 1 @ MAX, _ , _ kg
B
Clean Complex
3 x 1 @ MAX, _ , _ kg
C
Front Squat
3 x 3
D
Reverse Hyperextension
3 x 12
E
GHD Sit Up Hold
4 x 0:30
