Yeah Buddy - 3 Day
Heavy Metal Barbell
Strength & Conditioning, Weightlifting, Functional TrainingRonnie Coleman once said "Everybody wants to be a bodybuilder, but nobody wants to lift this heavy a** weight!"
This program is for the weightlifter who reads that quote and says "Ain't nothin' but a peanut!"
This 12 week program is designed to prep any serious weightlifter to peak their competition lifts. Through 3 phases of increasing sport specificity, squatting focused on speed, and straightforward accessory work, you will be able to hit new PRs on the competition floor to qualify for your next big meet.
A
Overhead Squat
3, 2, 2, 2, 2 @ 50, 60, 65, 70, 70 %
B
Hang Snatch
3, 2, 2, 2, 2 @ 60, 70, 70, 70, 70 %
C
Back Squat
5 x 3 @ 80, 80, 80, 60, 60 %
D
Push Press
4, 4, 2, 2 @ 60, 60, 70, 70 %
E
DB Arnold Press
3 x 8
F
Hollow Rock
3 x 10
A
Power Clean + Hang Power Clean
6 x 2 @ 50, 60, 70, 70, 70, 70 %
B
Front Squat
2, 2, 2, 2, 3, 3 @ 80, 80, 80, 80, 60, 60 %
C
Push Press
3 x 2 @ 70 %
D
Snatch Grip Romanian Deadlift
3 x 8 @ 65 %
E
Back Extension
4 x 6
F
Hollow Rock
3 x 10
A
Snatch
5 x 2 @ 70, 70, 75, 75, 80 %
B
Clean & Jerk
4 x 1 @ 75, 80, 80, 85 %
C
Back Squat
3, 2, 2 @ 80, 85, 85 %
D
Clean Pull
3 x 4 @ 90 %
E
Back Extension
4 x 6
F
Hollow Rock
3 x 10
Benson Robles
96kg Weightlifter, National Medalist, USAW Level 2 Coach.
