Lily Weightlifting
Weightlifting
Coach
Jeff Pillars
Have some time before your next competition? Looking to add some mass to your legs or some KGs to your squats? This program has you squatting and lifting 3 times a week for 4 weeks. The squats are taken from a modified Russian cycle, so get ready for some 10s! The volume continues into the complexes on your main lifts. Buckle up, get ready for some added leg strength!
Features3 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Bar // Weight and Squat Rack
Sample Week
Week 1 of 4-week program
Sunday
Lockdown Cycle: Week 1 Day 1
A
3 Power Snatch + 3 Push Press + 3 OHS
4 x 1 @ 50, 60, 70, 70 %
B1
Back Squat
1 x 10 @ MAX kg
B2
Back Squat
3 x 10 @ 85 %
Tuesday
Lockdown Cycle: Week 1 Day 3
A
High Hang Power Snatch + High Hang Squat Snatch
4 x 1 @ 50, 60, 70, 70 %
B
3 Power clean + 2 Push Jerk
4 x 1 @ 60, 70, 75, 80 %
C
Front Squat
3 x 2 @ 100 %
Thursday
Lockdown Cycle: Week 1 Day 5
A
3 Power Cleans + 2 Push Press
4 x 1 @ 50, 55, 60, 65 %
B
Back Squat
4 x 10 @ 90 %
