Reintroduction To Weightlifting
Stellar Strength Barbell
Weightlifting4-week training cycle designed for Olympic lifters returning after time off who want to rebuild intelligently, not recklessly.
You’ll train 3 days per week with a clear focus on:
Squat strength development
Overhead mobility & stability
Snatch catch position refinement
Jerk drive mechanics under fatigue
Each session includes targeted warm-ups, mobility, lift primers, main lifts, and accessory work, all structured to help you move better, lift stronger, and stay injury-free. Whether you’re coming back from a break or need to reinforce your foundation, this cycle bridges the gap between where you are and where you’re capable of going.
A1
Reverse Snow Angles
2 x 12
A2
Banded T-spine Extension
2 x 10
A3
Wall Facing Squat
3 x 8
B
Snatch Push Press
3 x 5
C
Block Snatch High Pull
3 x 3 @ 70 %
D
Hang Power Snatch + Overhead Squat
5 x 3 @ 65, 70, 70, 75, 75 %
E
Front Squat
3, 3, 3, 3, MAX @ 70, 70, 70, 70, 60 %
F
Snatch Grip Deadlift
3 x 8
A1
Banded Front Rack Opener (Overhead)
2 x 30
A2
Serratus Wall Slide
2 x 10
A3
Thoracic Bridge
2 x 5
B
Jerk Drive
3 x 3
C
Clean Deadlift
3 x 3 @ 75 %
D
Power Clean + Push Jerk
6 x 3 @ 70 %
E1
Split Jerk Recovery
3 x 3
E2
Dual KB Overhead Walk
3 x 50
F1
Knees to Elbows
3 x MAX
F2
Back Extension
3 x 20
F3
Reverse Crunch
3 x MAX
A1
T-Spine Mob w/ Plate
3 x 10
A2
Lunge with Twist Stretch
3 x 5
A3
Goblet Squat
3 x 10
B
Tall Clean + Tall Jerk
3 x 3
C
Overhead Squat
3 x 3
D
Snatch Balance (No Dip)
3 x 3
E
Back Squat
5 x 5 @ 70, 70, 70, 65, 65 %
F
Front Rack Reverse Lunge
3 x 8
Sean Ranney
Sean has been immersed in the health, fitness, and wellness space for over a decade, coaching his first CrossFit class in 2012. With years spent in the trenches, on the gym floor, working hands-on with clients, he's dedicated his career to helping people become healthier, stronger, and more resilient. CSCS/CFL3/USAW/RKC
