ironjoe athletics
The Goonsquad Lifting Program is designed to improve and solidify the foundational movements for olympic lifting.
This does require a basic knowledge of how to Snatch and Clean & Jerk. and assumes you have an attempted max for each as well as your Back Squat.
Each workout should take between 60-75 minutes
Cardio days are included but not mandatory, but if you need to lose some excess weight or have trouble recovering quickly they will help with both.
4 sessions per week
Must use App app to view and log training
Program Training
A
Hang Snatch
6 x 1 @ 65, 65, 70, 70, 70, 70 %
B
Snatch Pull + BK Snatch Pull
6 x 1 @ 70, 70, 80, 80, 80, 80 %
C
Back Squat
6, 6, 5, 5, 5, 5 @ 50, 50, 60, 60, 60, 60 %
D1
Strict Snatch Press
3 x 8
D2
Bent Over DB Row
3 x 12
E1
Straight Leg Sit Ups
3 x 20
E2
Bird Dog
3 x 20
A
Power Snatch + OHS
4 x 4 @ 35 %
B
Tall Hang clean + Front Squat
5 x 2 @ 50 %
C
Push Press
5 x 4 @ 50 %
D1
Single Leg RDL
4 x 8
D2
Box Jump
4 x 6
E1
Pull-Up
E2
Bicycle Sit-Ups
3 x 50
A
Cardio
B
Dynamic Stretch
1 x 1 @ 15:00
A
Power Clean + BK Power Clean
8 x 1 @ 60, 60, 65, 65, 70, 70, 70, 70 %
B
Deficit Clean Pull
4, 4, 4, 4, 3, 3, 3 @ 70, 70, 80, 80, 90, 90, 90 %
C
Snatch Press
3 x 6 @ 50 %
D1
Box Drive
3 x 12
D2
Alternating DB Hammer Curl
3 x 12
D3
Hand Release Push-Up
3 x 8
A
Power Snatch + OHS
8 x 1 @ 60, 60, 65, 65, 70, 70, 70, 70 %
B
Mid Grip Pull
6 x 4 @ 70, 70, 80, 80, 80, 80 %
C
Tempo Back Squat
6 x 4 @ 50, 50, 60, 60, 60, 60 %
D1
Tsunami Snatch Press
4 x 8
D2
Plank
4 x 1:00
E1
DB Floor Press
3 x 12
E2
DB Skull Crushers
3 x 12
A
Cardio
B
Dynamic Stretch
1 x 1 @ 15:00
