TSF Gym
Weightlifting
Coach
John Quinn
A basic 4 week strength Cycle with 1rm Testing at the end of the 4 weeks, for Squat, Snatch, and Clean & Jerk.
This is a 4 day per week program
Features4 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Barbell and PlatesSquat rack
Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1
A
Back Squat
5 x 5 @ 75 %
B
Shoulder Press
5 x 2 @ 80 %
C
Hang Clean
4 x 3 @ 80 %
D
Barbell Row
4 x 8
Monday
Week 1 Day 2
A
Power Clean
5 x 2 @ 85 %
B
Push Jerk
5 x 3 @ 70 %
C
Clean Pull
3 x 3 @ 90 %
D
Walking Lunges
3 x 15
E
GHD Sit-Up
3 x 15
F
Back Extension
3 x 15
Wednesday
Week 1 Day 4
A
Front Squat
5 x 5 @ 70 %
B
Hang Snatch
4 x 3 @ 70 %
C
Snatch Pull
3 x 3 @ 80 %
D
Snatch Grip Push Press
4 x 5
E
Side Plank
8 x 20
F
Lying Leg Raise On Bench
3 x 15
Friday
Week 1 Day 6
A
Back Squat
5 x 2 @ 80 %
B
Snatch
3 x 3 @ 80 %
C
Clean
4 x 3 @ 80 %
D
Snatch Deadlift
3 x 5 @ 85 %
