PRIDE OLY - "FRIED BACON" - BLOCK 2 OF 4

Pride Conditioning

Olympic Lifting
Coach
Douglas Seamans

Because your legs and shoulders will feel like fried bacon...you will be a bit droopy and then you will be a bit crispy! This six week intermediate level o-lifting program is focused on pulls, push press, and also gives a chance at clean double PR and a 3 rep max back squat PR.

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Get strong!
This is a fairly high volume program that will get you comfortable above the 90% range.
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Part 2 of 4
This program is part 2 of a 4 part series. Once you are done with this block you can move on to the next one.
Features
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Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for intermediate athletes
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, all through an app.
Equipment
Required
Barbell // Rack // Blocks // Plates // Kettlebells // GHD // Sled // Box // Dumbbells
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Sample Week
Week 1 of 6-week program
Sunday
FRIED BACON - PRIDE OLY - WEEK 1 - DAY 1

Conditioning

A

OLIFTING WARMUP

5:00 BIKE ... MOBILITY: SQUAT WARMUP AND PIPE OVERHEAD MOBILITY AND/OR BENCH PIPE PULL ... REVERSE HYPER: ON HEAVY SQUAT OLIFTING DAYS DO 3X15 INCREASING WEIGHT, ON LIGHTER DAYS 2X20, AND ON ACCESSORY DAYS 1X30 LIGHTER (ALSO PLEASE END ALL YOUR SESSIONS WITH 1 SET 20-30 REPS LIGHT) ... BAND WALK - 10 LEFT RIGHT FRONT BACK, 2X ... 3-2-1 PULL 3-2-1 POWER 3-2-1 FULL (IF YOU ARE WARMING UP FOR CLEANS THEN DO CLEAN WARMUP, SNATCHES DO SNATCH WARMUP) 1 TIME THROUGH WITH PIPE 1 TIME THROUGH WITH BAR 1 TIME THROUGH WITH LIGHT WEIGHT ON BAR ... ALSO GET IN 10 GOOD MORNINGS ON THE BAR NO MATTER WHAT WORKOUT YOU ARE WARMING UP FOR ... (IF YOU ARE DOING CLEAN AND JERK ALSO GET IN ON THE BAR 5 STRICT PRESS, 5 PUSH PRESS, 5 JERK) ... (IF YOU ARE WARMING UP FOR SNATCHES ALSO GET IN 5 BEHIND THE NECK SNATCH GRIP PUSH PRESS, 5 OHS, 5 SNATCH BALNCE)

B

POWER SNATCH + LOW HANG SNATCH

6 x 1 @ 50, 55, 60, 65, 65, 65 %

C

Clean

5 x 2 @ 50, 60, 70, 70, 70 %

D

Back Squat

7 x 3 @ 40, 50, 60, 68, 68, 68, 68 %

E1

SINGLE ARM DB SHOULDER PRESS

3 x 16

E2

Hanging Knee Raise

3 x 8

Monday
FRIED BACON - PRIDE OLY - WEEK 1 - DAY 2

Conditioning

A

OLIFTING WARMUP

5:00 BIKE ... MOBILITY: SQUAT WARMUP AND PIPE OVERHEAD MOBILITY AND/OR BENCH PIPE PULL ... REVERSE HYPER: ON HEAVY SQUAT OLIFTING DAYS DO 3X15 INCREASING WEIGHT, ON LIGHTER DAYS 2X20, AND ON ACCESSORY DAYS 1X30 LIGHTER (ALSO PLEASE END ALL YOUR SESSIONS WITH 1 SET 20-30 REPS LIGHT) ... BAND WALK - 10 LEFT RIGHT FRONT BACK, 2X ... 3-2-1 PULL 3-2-1 POWER 3-2-1 FULL (IF YOU ARE WARMING UP FOR CLEANS THEN DO CLEAN WARMUP, SNATCHES DO SNATCH WARMUP) 1 TIME THROUGH WITH PIPE 1 TIME THROUGH WITH BAR 1 TIME THROUGH WITH LIGHT WEIGHT ON BAR ... ALSO GET IN 10 GOOD MORNINGS ON THE BAR NO MATTER WHAT WORKOUT YOU ARE WARMING UP FOR ... (IF YOU ARE DOING CLEAN AND JERK ALSO GET IN ON THE BAR 5 STRICT PRESS, 5 PUSH PRESS, 5 JERK) ... (IF YOU ARE WARMING UP FOR SNATCHES ALSO GET IN 5 BEHIND THE NECK SNATCH GRIP PUSH PRESS, 5 OHS, 5 SNATCH BALNCE)

B

Snatch

7 x 2 @ 50, 60, 65, 70, 74, 74, 74 %

C

Clean Pull + Power Clean

7 x 1 @ 50, 60, 70, 75, 78, 78, 78 %

D

JERK FROM BLOCKS

6 x 3 @ 50, 60, 62, 62, 62, 62 %

E

Front Squat

3, 3, 6, 6, 6, 6 @ 50, 60, 68, 68, 68, 68 %

F1

ATP DEADLIFT

3 x 9

F2

Skull Crushers

3 x 12

F3

GHD Sit-Up

3 x 15

Tuesday
FRIED BACON - PRIDE OLY - WEEK 1 - DAY 3

Conditioning

A

OLIFTING CIRCUIT WARMUP

OLIFTING CIRCUIT WARMUP: BIKE 2:00 ROW 2:00 20 WALKING LUNGES 20 KB SWING ... MOBILITY: PIPE SHOULDER, HIP OPENERS

Conditioning

B

FRIED BACON - WEDNESDAY OLY CIRCUIT

4 ROUNDS 5/5 STEP BACK LUNGE JUMP TO BLOCK 10 HAND RELEASE PUSH UPS 10/10 SINGLE ARM KB HIGH PULL 10 AB ROLLOUT

Wednesday
FRIED BACON - PRIDE OLY - WEEK 1 - DAY 4

Conditioning

A

OLIFTING WARMUP

5:00 BIKE ... MOBILITY: SQUAT WARMUP AND PIPE OVERHEAD MOBILITY AND/OR BENCH PIPE PULL ... REVERSE HYPER: ON HEAVY SQUAT OLIFTING DAYS DO 3X15 INCREASING WEIGHT, ON LIGHTER DAYS 2X20, AND ON ACCESSORY DAYS 1X30 LIGHTER (ALSO PLEASE END ALL YOUR SESSIONS WITH 1 SET 20-30 REPS LIGHT) ... BAND WALK - 10 LEFT RIGHT FRONT BACK, 2X ... 3-2-1 PULL 3-2-1 POWER 3-2-1 FULL (IF YOU ARE WARMING UP FOR CLEANS THEN DO CLEAN WARMUP, SNATCHES DO SNATCH WARMUP) 1 TIME THROUGH WITH PIPE 1 TIME THROUGH WITH BAR 1 TIME THROUGH WITH LIGHT WEIGHT ON BAR ... ALSO GET IN 10 GOOD MORNINGS ON THE BAR NO MATTER WHAT WORKOUT YOU ARE WARMING UP FOR ... (IF YOU ARE DOING CLEAN AND JERK ALSO GET IN ON THE BAR 5 STRICT PRESS, 5 PUSH PRESS, 5 JERK) ... (IF YOU ARE WARMING UP FOR SNATCHES ALSO GET IN 5 BEHIND THE NECK SNATCH GRIP PUSH PRESS, 5 OHS, 5 SNATCH BALNCE)

B

SNATCH - NO FEET

7 x 1 @ 50, 55, 60, 60, 60, 60, 60 %

C

LOW HANG POWER CLEAN + LOW HANG CLEAN

6 x 1 @ 50, 60, 67, 67, 67, 67 %

D

SNATCH GRIP PULLS FROM DEFICIT

6 x 3 @ 50, 60, 70, 80, 80, 80 %

E1

BOX STEP

3 x 10

E2

Barbell Bicep Curl

3 x 10

E3

ABMAT SITUP

3 x 20

Thursday
FRIED BACON - PRIDE OLY - WEEK 1 - DAY 5

Conditioning

A

OLIFTING WARMUP

5:00 BIKE ... MOBILITY: SQUAT WARMUP AND PIPE OVERHEAD MOBILITY AND/OR BENCH PIPE PULL ... REVERSE HYPER: ON HEAVY SQUAT OLIFTING DAYS DO 3X15 INCREASING WEIGHT, ON LIGHTER DAYS 2X20, AND ON ACCESSORY DAYS 1X30 LIGHTER (ALSO PLEASE END ALL YOUR SESSIONS WITH 1 SET 20-30 REPS LIGHT) ... BAND WALK - 10 LEFT RIGHT FRONT BACK, 2X ... 3-2-1 PULL 3-2-1 POWER 3-2-1 FULL (IF YOU ARE WARMING UP FOR CLEANS THEN DO CLEAN WARMUP, SNATCHES DO SNATCH WARMUP) 1 TIME THROUGH WITH PIPE 1 TIME THROUGH WITH BAR 1 TIME THROUGH WITH LIGHT WEIGHT ON BAR ... ALSO GET IN 10 GOOD MORNINGS ON THE BAR NO MATTER WHAT WORKOUT YOU ARE WARMING UP FOR ... (IF YOU ARE DOING CLEAN AND JERK ALSO GET IN ON THE BAR 5 STRICT PRESS, 5 PUSH PRESS, 5 JERK) ... (IF YOU ARE WARMING UP FOR SNATCHES ALSO GET IN 5 BEHIND THE NECK SNATCH GRIP PUSH PRESS, 5 OHS, 5 SNATCH BALNCE)

B

LOW HANG SNATCH

2, 1, 1, 1, 1, 1, 1, 1, 1 @ 50, 60, 70, 75, 80, 80, 80, 80, 80 %

C

1 CLEAN + 2 JERK

6 x 1 @ 50, 60, 70, 74, 74, 74 %

D

Back Squat

10 x 1 @ 70 %

E1

FRONT SIDE RAISE

3 x 10

E2

Plank

3 x 1:00

Friday
FRIED BACON - PRIDE OLY - WEEK 1 - DAY 6

Conditioning

A

OLIFTING WARMUP

5:00 BIKE ... MOBILITY: SQUAT WARMUP AND PIPE OVERHEAD MOBILITY AND/OR BENCH PIPE PULL ... REVERSE HYPER: ON HEAVY SQUAT OLIFTING DAYS DO 3X15 INCREASING WEIGHT, ON LIGHTER DAYS 2X20, AND ON ACCESSORY DAYS 1X30 LIGHTER (ALSO PLEASE END ALL YOUR SESSIONS WITH 1 SET 20-30 REPS LIGHT) ... BAND WALK - 10 LEFT RIGHT FRONT BACK, 2X ... 3-2-1 PULL 3-2-1 POWER 3-2-1 FULL (IF YOU ARE WARMING UP FOR CLEANS THEN DO CLEAN WARMUP, SNATCHES DO SNATCH WARMUP) 1 TIME THROUGH WITH PIPE 1 TIME THROUGH WITH BAR 1 TIME THROUGH WITH LIGHT WEIGHT ON BAR ... ALSO GET IN 10 GOOD MORNINGS ON THE BAR NO MATTER WHAT WORKOUT YOU ARE WARMING UP FOR ... (IF YOU ARE DOING CLEAN AND JERK ALSO GET IN ON THE BAR 5 STRICT PRESS, 5 PUSH PRESS, 5 JERK) ... (IF YOU ARE WARMING UP FOR SNATCHES ALSO GET IN 5 BEHIND THE NECK SNATCH GRIP PUSH PRESS, 5 OHS, 5 SNATCH BALNCE)

B

Stage Snatch

7 x 1 @ 50, 60, 64, 68, 68, 68, 68 %

C

Power Clean From Box

7 x 2 @ 50, 60, 70, 70, 70, 70, 70 %

D

Push Press

6 x 2 @ 50, 60, 60, 60, 60, 60 %

E1

Box Jump

3 x 10

E2

KB FARMER CARRY - DOUBLES

3 x 100

E3

BANDED SHOULDER REHAB

3 x 40

PRIDE OLY - "FRIED BACON" - BLOCK 2 OF 4