Iron Cowboy Fitness
Olympic Liftingworkouts to add on or bolt on to your CF progam. This one was built specifically to add 12 weeks out for an oly comp. If you are someone who needs to hammer the basics, build on your clean & jerk, and your snatch, try this add on program for 12 weeks. Even if you are not doing a meet, this could set you up with some big PR's.
Features2 sessions per week
Must use App app to view and log training
Program Training
Prep
A
General Oly Prep
Spend 5-10 min foam rolling some general areas that can use some love. For me I need to always make sure I get my lats, glutes, IT bands, and do some upper back to try and open up my overhead position. 3 RDS: 10 cat cow 10 bird dogs 10 deadbugs 10 each direction banded hip circle walk 10 pass throughs 10 band pull aparts palms up 10 banded face pulls 10 banded overhead Y 10 copenhagen plank lifts /side 10 glute bridge
B
Burgener Warmup
2 x 1
C
Box Jump
3 x 5
D
Snatch Pull
3 x 5
E
Pause Overhead Squat
5 x 3
F
Snatch
6 x 1
Prep
A
General Oly Prep
Spend 5-10 min foam rolling some general areas that can use some love. For me I need to always make sure I get my lats, glutes, IT bands, and do some upper back to try and open up my overhead position. 3 RDS: 10 cat cow 10 bird dogs 10 deadbugs 10 each direction banded hip circle walk 10 pass throughs 10 band pull aparts palms up 10 banded face pulls 10 banded overhead Y 10 copenhagen plank lifts /side 10 glute bridge
B
Clean & Jerk Progression
2 x 1
C
Box Jump
3 x 5
D
Clean Pull
3 x 5
E
Hang Muscle Clean + Split jerk
5 x 3
F
Clean & Jerk
6 x 1
Prep
A
General Oly Prep
Spend 5-10 min foam rolling some general areas that can use some love. For me I need to always make sure I get my lats, glutes, IT bands, and do some upper back to try and open up my overhead position. 3 RDS: 10 cat cow 10 bird dogs 10 deadbugs 10 each direction banded hip circle walk 10 pass throughs 10 band pull aparts palms up 10 banded face pulls 10 banded overhead Y 10 copenhagen plank lifts /side 10 glute bridge
B
Burgener Warmup
2 x 1
C
Box Jump
3 x 5
D
Snatch Pull
3 x 5
E
Overhead Squat
5 x 5
F
Snatch
6 x 1
