PACE.Wb
Weightlifting, Power Sports , Olympic Lifting, Strength & Conditioning
Coach
Giulia Ralph
For those who have just learnt the foundations of olympic weifghtlifting - this plan is designed to practice and build upon different components of the key lifts - building confidence and coordination.
3 weeks total - 2 sessions per week
or can be 6 weeks, completing 1 session per week
1 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 3-week program
Sunday
Week 1 Day 1
A
Hip 90/90
2 x 6
B
Single Leg Glute Bridge
3 x 6
C
Bird Dog
3 x 6
D
Overhead Squat w/ PVC
3 x 8
E
Overhead Squat
4 x 3
F
Hang Muscle Snatch
4 x 3
G
Hang Power Clean
4 x 4
H
Push Jerk
4 x 3
Wednesday
Week 1 Day 4
A
Hip 90/90
3 x 10
B
Bird Dog
3 x 10
C
Overhead Squat
D
Halting Snatch Deadlift
3 x 3
E
Hang Snatch Pull
3 x 3
F
Hang Power Snatch
4 x 2
G
Hang Power Clean
3 x 2
H
Hang Clean
3 x 2
I
Push Press
J
Shoulder Press, Push Press, Push Jerk Progression
3 x 3
More from PACE.Wb
programs
