SEDULOUS Strength and Conditioning
Olympic LiftingThis is a High Intensity/High Volume 8 weeks program with a competition/peak at the end. You will be lifting 6 Day/Week
This program focuses on Overall Leg Strength, Explosiveness off the floor, and comfortability with the Barbell. Workout Specific Warmups are included. This program is not recommended for beginners.
6 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
Warm Up Sqt/Push/Core
2-3 Rounds 30 Heidens 15 Scap Pull + :20 Active Hand 10 Jump Squat 10 Barbell Cuban Press ** To see ALL Videos for the Warm Up: Click Part A.- Prep Click the ' ' ' (3 Dots) in right hand corner Click Circuit Tips
B
Sotts Press (Clean)
5, 4, 3
C
Power Clean + Power Jerk
6 x 2 @ 70 %
D
Push Press
4 x 4 @ 60 %
E
Barbell Back Squat Jump
3 x 5 @ 20 %
F1
Weighted Push Up
3 x 10
F2
Bat Wings
3 x 10
F3
DB External Shoulder Rotation
3 x 12
Conditioning
A
Warm Up Sn/CL
2-3 Rounds: 15ea Banded Bridge 15ea Side Plank Banded Clamshell 7 Cuban Press 5 Sky Ball 10 Lu Raise ** To see ALL Videos for the Warm Up: Click Part A.- Prep Click the ' ' ' (3 Dots) in right hand corner Click Circuit Tips
B
Technique Primer
4 x 1
C
Snatch Complex
6 x 1 @ 70 %
D
Snatch Pull
4 x 4 @ 85 %
E
Halting Snatch Deadlift
4 x 3 @ 80 %
F
Back Squat
4 x 6 @ 70 %
G
Weighted Plank Hold
4 x 0:45
Conditioning
A
Warm Up - Split Jerk
2-3 Rounds 5ea Xsym - ATYIW 10ea Static Lunges 7 Cuban Press 5 Barbell Squat Jumps (Bar ONLY) ** To see ALL Videos for the Warm Up: Click Part A.- Prep Click the ' ' ' (3 Dots) in right hand corner Click Circuit Tips
B
Sotts Press
5, 4, 3
C
Power Snatch Complex
6 x 1 @ 70 %
D
Power Jerk + Split Jerk
6 x 1 @ 70 %
E
Snatch Balance
5 x 2 @ 70 %
F
Knee Jump to Box Jump
3 x 4
G1
Copenhagan Side Plank
3 x 0:20
G2
Banded Hamstring Curl
3 x 12
G3
Side Lying Leg Raise
3 x 10
Prep
A
Warm Up Sn/CL #2
2-3 Rounds 10 Lat Leg Swings ea X Sym 5ea (A,T,Y,I,W) 5 Burpee Broad Jump 5 SA Hp + SA Strict Press + 40m Carry ea ** To see ALL Videos for the Warm Up: Click Part A.- Prep Click the ' ' ' (3 Dots) in right hand corner Click Circuit Tips
B
Technique Primer
4 x 1
C
Clean Complex
6 x 1 @ 70 %
D
Clean Pull
4 x 4 @ 85 %
E
Halting Clean Deadlift
4 x 3 @ 80 %
F
Parallel Front Squat
5 x 4 @ 65 %
G
GHD Sit Up Hold
4 x 0:30
Conditioning
A
Warm Up Sqt/DL/Press
2-3 Rounds 10 Lateral Step Up ea 15 Rear Delt Flys 10 Good Morning 8 Squat with Press Out ** To see ALL Videos for the Warm Up: Click Part A.- Prep Click the ' ' ' (3 Dots) in right hand corner Click Circuit Tips
B
Back Squat
2, 6, 2, 6, 2, 6 @ 80, 65, 83, 68, 85, 71 %
C
Strict Press
4 x 5 @ 35, 37, 39, 41 %
D1
Dip
3 x 10
D2
Pull-Up
3 x MAX
D3
Good Morning
3 x 6
E
Weighted Sit Up
4 x 12
Conditioning
A
Warm Up Sn/CL/Jerk 3
2-3 Rounds 40m Bear Crawl 5 Xsym (A,T,Y,I W) + 5 Anti Rotation Squat 8 Tall Snatch/Clean (4 Each) 8 Tall Jerks 8ea Single Arm OHS ** To see ALL Videos for the Warm Up: Click Part A.- Prep Click the ' ' ' (3 Dots) in right hand corner Click Circuit Tips
B
Snatch
3, 2, 1, 3, 2, 1, 3, 2, 1 @ 70, 75, 80, 73, 78, 83, 75, 80, 85 %
C
Clean & Jerk
3, 2, 1, 3, 2, 1, 3, 2, 1 @ 70, 75, 80, 73, 78, 83, 75, 80, 85 %
D
Front Squat
5 x 3 @ 75 %
E
Dip Jumps
3 x 4 @ 40 %
