Quantum Gravity Weightlifting Science
Olympic LiftingYou only have a short amount of time and need to get strong fast. This 6 Week cycle has you covered. But be aware, this is going to suck the life out of you. You need to recover and you will need to eat a lot.
We incorporated this cycle at Britta Barbell Training and have seen some vast progressions in strength and mental fortitude in our athletes.
This cycle is very efficient in beginner - intermediate lifters, that need a lot of exposure to heavy lifts in order to gain maximal strength and confidence.
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
No Feet Snatch
2, 2, 3 @ 75, 80, 85 %
E
Hang Snatch + Overhead Squat
5 x 1 @ 85 %
F
Vertical Jump
3 x 5
G
Bent Over Row
3 x 5 @ 6
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
Hang Power Clean
4 x 3 @ 75, 80, 85, 85 %
E
Clean + Front Squat + Jerk
4 x 1 @ 75 %
F1
Reverse Barbell Curls
4 x 8 @ 7
F2
Barbell Overhead Triceps Extension
4 x 8 @ 7
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 with 3s Pause in Reception
2, 2, 3 @ 75, 80, 85 %
E
Behind the Neck Snatch Grip Press
5 x 5 @ 85 %
F
Single Leg Box Step Down
3 x 8
G
Romanian Deadlift (RDL)
3 x 8 @ 6
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 & Jerk
5 x 2 @ 85 %
E
Clean Pull
5 x 3 @ 100 %
F
Seated Barbell Strict Press
1 x 50
