Build. Extract. Execute. Performance
Weightlifting, Power Sports , General Fitness, Strength & ConditioningA comprehensive olympic program with added metabolic conditioning circuits. Improve and get stronger in the Snatch and Clean & Jerk while increasing work capacity
Features3 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Warm-Up: Choose your cardio: 10 min
Choose your cardio: 10 minutes of... Row/Run/AirBike/SkiErg Start at about 50% effort and work up to about 75-80% effort by the last 2 minutes of warm up
Prep
B
Warm-Up: Single Arm Complex(Heavy OH Days)
2-3 Rounds: Single Arm Complex (Light Dumbbell) 7 Strict Press 7 Push Press 7 Push Jerk 7 Bent Over Rows (All on the same arm first, then switch arms) 20-30s Nose 2 Wall Handstand Hold
Strength/Power
C
Power: EMOM3: Box Jumps
EMOM3: 10 Box Jumps 24/20"
Skill/Tech
D
Skill: Handstand Hold Practice: Heels Against Wall
EMOM5: 30s Handstand Hold Practice (Heels against wall)
E
Overhead Squat
4, 4, 4, 4, 3, 3 @ 50, 50, 60, 60, 65, 65 %
F
Power Clean + Push Press
3, 3, 3, 3, 2, 2, 2 @ 50, 50, 60, 60, 65, 65, 65 %
G
Back Squat
5 x 4 @ 50, 60, 70, 75, 75 %
Conditioning
H
Strength/Metcon: FT: Snatch Grip High Pull/Wallball/Sit-up
For Time: 15 Snatch Grip High Pulls 95/65# 15 Wallballs 20/14# 50 Sit-Ups *Rest 3 Min 9 Snatch Grip High Pulls 9 Wallballs 50 Sit-Ups *Rest 3 Min 7 Snatch Grip High Pulls 7 Wallballs 50 Sit-Ups
I
Supine Stretch Series
Prep
A
Warm-Up: Choose your cardio: 10 min
Choose your cardio: 10 minutes of... Row/Run/AirBike/SkiErg Start at about 50% effort and work up to about 75-80% effort by the last 2 minutes of warm up
Prep
B
Warm Up: Power Snatch
3 Rounds: 10 Barbell Good Mornings (Change stance each round: Normal, Sumo, Narrow) 5 Scarecrow Pulls 5 Muscle Snatch 5 Behind The Neck Press 10 Drop Squats (To Power Position: 1st set = 1/4 squat|2nd set = 2" lower|3rd set = parallel)
Prep
C
Warm-Up: EMOM8: 20s Sprint In Place
EMOM8: 20s Sprint In Place
D
Hang Power Snatch
3, 3, 3, 2, 2, 2, 2 @ 50, 50, 60, 70, 70, 70, 70 %
E
Power Clean + Jerk
3, 2, 2, 2, 2, 2 @ 50, 60, 70, 70, 70, 70 %
Conditioning
F
Strength/Metcon: AMRAP10: Power Clean/Box Jumps
AMRAP10: 3 Power Cleans 155/105# 3 Box Jumps 30/24" 6 Power Cleans 3 Box Jumps 9 Power Cleans 3 Box Jumps
G
Supine Stretch Series
Prep
A
Warm-Up: Choose your cardio: 10 min
Choose your cardio: 10 minutes of... Row/Run/AirBike/SkiErg Start at about 50% effort and work up to about 75-80% effort by the last 2 minutes of warm up
Prep
B
Activation Series 2c: Stability Ball/Micro Bands
Perform 1-3 Rounds of 10-20 Reps per movement/side 1. Stability Ball Glute Bridge (Double Leg + Single Leg) 2. Stability Ball Stir the Pot 3. Banded Retract-Rotate-Press
Prep
C
Power: EMOM5: Tuck Jump
EMOM5: 6 Tuck Jumps
D
Push Press + OHS
3, 3, 2, 1, 1 @ 50, 60, 70, 75, 75 %
E
Behind the Neck Jerk
3, 3, 3, 2, 1, 1 @ 50, 60, 60, 70, 75, 75 %
Conditioning
F
Strength/Metcon: 18 Rounds:20:10: Planks/Pull-Ups/Sprint Row
18 Rounds: 20s On/10s Off (Work/Rest) Planks Ring Pull-Ups Sprint Row *6 Rounds Per Movement/Alternating b/t Movements
G
Supine Stretch Series
Jazmine Martin
Competitive Athlete | Proud Wife & Mom
Verified Athlete"I thought I peaked until I went through this program. Not only did I PR on all lifts but I can feel my work capacity has improved as well. Can't wait for what's next!"
