SEDULOUS Strength and Conditioning
Olympic LiftingThis is an Advanced Volume and Intensity 13 Week program than trains 6 days a week. The focus here will be bringing your leg strength to a level it has never been. This programs includes specific mobility, warm ups, and cool downs every day. You will be doing both bilateral and unilateral leg work nearly every day. This program will culminate with a Peak and/or competition preparation. Be prepared to be sore. YOU MUST take care of your body during this program or you will fail.
Features6 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 Sqt/Pull
2-3 Rounds 15 Monster Walks Ea (Lat L/R + Forw + Back) 15 Barbell Rows :30 Captain Morgans 10 Super Mans w/ Rear Delt Resistance ** To see ALL Videos for the Warm Up: Click Part A.- Prep Click the ' ' ' (3 Dots) in right hand corner Click Circuit Tips
C
Back Squat
3 x 5 @ 60 %
D
Clean Complex
5 x 1 @ 65, 65, 70, 70, 70 %
E
Floating Clean Pull
5 x 3 @ 80 %
F
Backward Sled Drag
1 x 5:00
G
Isometric Crunch
3 x 7
H
Flexibility V1
For Completion
A
Upper Body Mobility Circuit
For Completion
Prep
B
Warm Up Sqt/Push/Core
2-3 Rounds 30 Heidens 15 Scap Pull + :20 Active Hand 5 Inchworms + 2 Push Up 10 Hollow Rocks ** To see ALL Videos for the Warm Up: Click Part A.- Prep Click the ' ' ' (3 Dots) in right hand corner Click Circuit Tips
C
Front Squat
3 x 5 @ 70 %
D
Muscle Snatch
5 x 5 @ 40 %
E
Snatch Push Press
5 x 1 @ 65 %
F
Bulgarian Split Squat
3 x 10
G
DB Windmill
3 x 8
H
Banded Dynamic Stretching
For Completion
A
Spine Mobility Circuit
For Completion
Prep
B
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
C
Glute Bridge
3 x 8
D
Snatch Complex
5 x 1 @ 65, 65, 70, 70, 70 %
E
Floating Snatch Pull
5 x 3 @ 80 %
F
Dip
3 x 10
G
GHD Sit Up Hold
3 x 0:30
H
Flexibility V2
For Completion
A
Lower Body Mobility Circuit
For Completion
B1
Romanian Deadlift
3 x 8
B2
Lateral Lunge to Box
3 x 10
B3
Single Leg Glute Bridge
3 x 12
C1
Banded Single Arm Lat Pulldown with Scap Retraction
3 x 8
C2
DB External Shoulder Rotation
3 x 10
C3
Chest Supported Y Raise
3 x 12
D
Farmer's Carry
4 x 30
E
Banded Dynamic Stretching
For Completion
A
Upper Body Mobility Circuit
For Completion
Prep
B
Warm Up - Split Jerk
2-3 Rounds 5ea Xsym - ATYIW 10ea Copenhagen Hip Lifts w/ 3 sec pause at the top 7 Cuban Press 10ea Side Lying Leg Raise w/ 3sec pause at the top 10 Front to Back Press ** To see ALL Videos for the Warm Up: Click Part A.- Prep Click the ' ' ' (3 Dots) in right hand corner Click Circuit Tips
C
Front Squat
3 x 3 @ 70 %
D
Split Jerk
5 x 3 @ 65, 65, 70, 70, 70 %
E
Strict Press
4 x 8
F
Barbell Reverse Lunge
3 x 6 @ 35 %
G
Flexibility V3
For Completion
A
Spine Mobility Circuit
For Completion
Prep
B
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
C
Back Squat
8 x 3 @ 70 %
D
Power Snatch Complex
5 x 1 @ 65, 65, 70, 70, 70 %
E
Power Clean Complex
5 x 1 @ 65, 65, 70, 70, 70 %
F
Pull-Up
3 x MAX
G
Reverse Hyperextension
3 x 15
H
Banded Dynamic Stretching
For Completion
