Quantum Gravity Weightlifting Science
Olympic LiftingThis is a 6 Week Cycle that starts at moderated weight incorporating a lot of Complex-Work to fortify positional strength and leg work. Following this microcyclus we'll focus on OTM waves to push the limits and gain mental strength.
This cycle was recently programmed by me for BrittaBarbell Training and resulted in remarkable advancements by our athletes. For the sake of programming for Crossfit classes this training divides clean and snatch to separate days. The training blocks can be performed in plus/minus 1h, which makes them ideal for OpenGym or busy people.
Features4 sessions per week
Must use App app to view and log training
Program Training
A
Bike/Ski/Row Erg
1 x 5:00
Prep
B
WarmUp
10-15 Reps of Dynamic Range of Motion movements Wrist Circles Ellbow Circles Arm Swings Seal Swings Bow and Bend Knee Cirlces Ankle Circles into 30s weighted Ankle Stretch into Shoulder and Hip Prep work 2 sets 10 Reps Banded External Rotation Passthroughs Single Leg Glutebridge Cossack Squats Banded Lateral Walk
Prep
C
Barbell Priming Snatch
3 Rounds not for Time w/empty Barbell 5x Snatch Deadlift 5x High Pulls from Hip 5x Muscle Snatch from Hip 5x OHS 5x Sotts Press 5x Drop Snatch 5x Snatch
D
Snatch High Pull + Floating Power Snatch+ Hang Snatch (1+1+1)
@ 75 %
E
Snatch Long Pull (Muscle Snatch without contact)
5 x 3 @ 65 %
F
Snatch Deadlift
5 x 5 @ 80 %
G
Front Foot elevated DB Lunges
5 x 5
A
Bike/Ski/Row Erg
1 x 5:00
Prep
B
WarmUp
10-15 Reps of Dynamic Range of Motion movements Wrist Circles Ellbow Circles Arm Swings Seal Swings Bow and Bend Knee Cirlces Ankle Circles into 30s weighted Ankle Stretch into Shoulder and Hip Prep work 2 sets 10 Reps Plate Halo Passthroughs Kang Squat Cossack Squats Dynamic Frog Pose Pulsing
Prep
C
Barbell Priming Clean
3 Rounds not for Time w/empty Barbell 5x Clean Deadlift 5x High Pulls from Hip 5x Muscle Clean from Hip 5x Front Squat 5x Sotts Press 5x Clean 5x Push Press 5x Jerk
D
No Feet Deficit Clean High Pull + No Feet Deficit Clean + No Feet High Hang Clean (1+1+1)
5 x 1 @ 65 %
E
Floating Clean Deadlift + Clean (2+1)
5 x 1 @ 80 %
F
Kettlebell Cross Chop
5 x 5 @ 7
G
Tuck Jump
5 x 5
A
Bike/Ski/Row Erg
1 x 5:00
Prep
B
WarmUp
10-15 Reps of Dynamic Range of Motion movements Wrist Circles Ellbow Circles Arm Swings Seal Swings Bow and Bend Knee Cirlces Ankle Circles into 30s weighted Ankle Stretch into Shoulder and Hip Prep work 2 sets 10 Reps Banded External Rotation Passthroughs Single Leg Glutebridge Cossack Squats Banded Lateral Walk
Prep
C
Barbell Priming Snatch
3 Rounds not for Time w/empty Barbell 5x Snatch Deadlift 5x High Pulls from Hip 5x Muscle Snatch from Hip 5x OHS 5x Sotts Press 5x Drop Snatch 5x Snatch
D
High Hang Snatch+Floating Snatch + OHS (1+1+2)
5 x 1 @ 75 %
E
Snatch Long Pull (Muscle Snatch without contact)
5 x 3 @ 65 %
F
Deficit Snatch Pull
5 x 5 @ 90 %
Skill/Tech
G
Superset Leg Raises & KB Russian Twist
Superset Leg(Knee) Raises 4x10 KB Russian Twists 4x10
A
Bike/Ski/Row Erg
1 x 5:00
Prep
B
WarmUp
10-15 Reps of Dynamic Range of Motion movements Wrist Circles Ellbow Circles Arm Swings Seal Swings Bow and Bend Knee Cirlces Ankle Circles into 30s weighted Ankle Stretch into Shoulder and Hip Prep work 2 sets 10 Reps Plate Halo Passthroughs Kang Squat Cossack Squats Dynamic Frog Pose Pulsing
Prep
C
Barbell Priming Clean
3 Rounds not for Time w/empty Barbell 5x Clean Deadlift 5x High Pulls from Hip 5x Muscle Clean from Hip 5x Front Squat 5x Sotts Press 5x Clean 5x Push Press 5x Jerk
D
Clean Pull + Hang Clean + Jerk
5 x 1 @ 75 %
E
Push Press
5 x 3 @ 70 %
F
Banded Row+External Rotation+Press
3 x 8 @ 7
G
Hammer Curl
3 x 8 @ 7
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