SEDULOUS Strength and Conditioning
Olympic LiftingThis is an advanced 12 Week Olympic Weightlifting program the trains 5Days/Week. There is little to no accessory work outside of core, so make sure you have a strong foundation before attacking this program. This program utilizes blocks for technique work, and a lot of Powers to work on bar speed. Moderate squat volume. You will culminate with a Peak or Competition block.
Features5 sessions per week
Must use App app to view and log training
Program Training
A
Back Squat
3 x 10 @ 65 %
B
Block Snatch
5 x 3 @ 65 %
C
Halting Snatch Deadlift
4 x 1 @ 85 %
D
Overhead Squat
5 x 3 @ 65 %
E
GHD Sit Up Hold
3 x 0:30
A
Behind the Neck Jerk
5 x 3 @ 70 %
B
Push Press
4 x 5 @ 75 %
C
Dip Jumps
3 x 5 @ 80 %
D1
Reverse Hyperextension
3 x 12
D2
DB Pullover
3 x 12
A
Back Squat
5 x 5 @ 75 %
B
Block Clean
5 x 3 @ 65 %
C
Halting Clean Deadlift
4 x 1 @ 80 %
D
Romanian Deadlift
3 x 5 @ 60 %
E
Barbell Roll Outs
3 x 8
A
Power Snatch
4 x 3 @ 65 %
B
Power Clean
4 x 3 @ 65 %
C
Power Jerk
4 x 3 @ 65 %
D
Clean Pull
3 x 3 @ 80 %
E
GHD Hip Extension Hold
3 x 0:30
A
Front Squat
8 x 3 @ 80 %
B
Snatch
3, 3, 2, 2, 2 @ 70, 70, 75, 75, 75 %
C
Clean & Jerk
3, 3, 2, 2, 2 @ 70, 70, 75, 75, 75 %
D
Snatch High Pull
3 x 3 @ 70 %
