Yeah Buddy - 4 Day
Heavy Metal Barbell
Weightlifting, Functional Training, Strength & ConditioningRonnie 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
Muscle Clean
4 x 5 @ 5, 5, 6, 6
B
Power Clean + Hang Power Clean
5 x 2 @ 50, 60, 70, 70, 70 %
C
Front Squat
2, 2, 2, 2, 3, 3 @ 80, 80, 80, 80, 60, 60 %
D
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
Snatch Pull
3 x 3 @ 90 %
D
Box Jump
3 x 5
E
DB Arnold Press
3 x 8
A
Power Snatch
3 x 2 @ 60 %
B
Push Press
3 x 2 @ 70 %
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.
