Pride Conditioning

Olympic Lifting
Coach
Douglas Seamans

This is a 17 week Olympic Lifting program and it is the first Oly program that I am putting out to the public. While I have been coaching and competing for more than a decade, I am just recently beginning to offer Olympic lifting coaching. I am by no means the greatest lifter, but I have learned coaching and programming from some of the best in the Olympic and Powerlifting world.

This program is not for beginners and is no joke. If you have been training in Olympic lifting for any amount of time you know the workouts are not short, and often are very grueling. Be prepared to be sore and hungry! We have tested this program with many athletes and all have hit good numbers, many hitting PR's with this program. So come join me I would love to hear how you do on this program!

Features
6 sessions per week
Must use App app to view and log training
Program Training
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6 Days
All of your Oly and strength training and accessory work in one program
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Tested
We are not just throwing out programs hoping they work, we have tested this program and we know it works
Features
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Access to your coaches
If you have any questions just message us and we will get you fixed up
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Programming 6 days per week
You won't need to add anything to this program
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Detailed, expert instruction
From warmup to mobility to all your movements we cover it all
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
Barbell // plates // dumbbells // kettlebells // sled // plyo box // jerk and pull blocks // squat rack // GHD // pull up bar // dip stationRecommended: reverse hyper // belt squat
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Sample Week
Week 1 of 17-week program
Sunday
Oly V2 - Week 1 - Day 1

Conditioning

A

OLIFTING WARMUP

5:00 BIKE ... MOBILITY: SQUAT WARMUP AND PIPE OVERHEAD MOBILITY AND/OR BENCH PIPE PULL ... REVERSE HYPER: ON HEAVY SQUAT OLIFTING DAYS DO 3X15 INCREASING WEIGHT, ON LIGHTER DAYS 2X20, AND ON ACCESSORY DAYS 1X30 LIGHTER (ALSO PLEASE END ALL YOUR SESSIONS WITH 1 SET 20-30 REPS LIGHT) ... BAND WALK - 10 LEFT RIGHT FRONT BACK, 2X ... 3-2-1 PULL 3-2-1 POWER 3-2-1 FULL (IF YOU ARE WARMING UP FOR CLEANS THEN DO CLEAN WARMUP, SNATCHES DO SNATCH WARMUP) 1 TIME THROUGH WITH PIPE 1 TIME THROUGH WITH BAR 1 TIME THROUGH WITH LIGHT WEIGHT ON BAR ... ALSO GET IN 10 GOOD MORNINGS ON THE BAR NO MATTER WHAT WORKOUT YOU ARE WARMING UP FOR ... (IF YOU ARE DOING CLEAN AND JERK ALSO GET IN ON THE BAR 5 STRICT PRESS, 5 PUSH PRESS, 5 JERK) ... (IF YOU ARE WARMING UP FOR SNATCHES ALSO GET IN 5 BEHIND THE NECK SNATCH GRIP PUSH PRESS, 5 OHS, 5 SNATCH BALNCE)

B

Reverse Hyperextension

3 x 15

C

SNATCH PROGRESSION

3 x 1

D

Snatch From Block @ Knee

10 x 3 @ 40, 50, 55, 60, 65, 70, 75, _ , _ , _ %

E

Front Squat

5 x 6 @ 40, 50, 60, 60, 60 %

F1

Incline DB Bench Press

4 x 10

F2

T-Bar Row

4 x 10

F3

Stir the Pot

4 x 20

Monday
Oly V2 - Week 1 - Day 2

Conditioning

A

OLIFTING CIRCUIT WARMUP

OLIFTING CIRCUIT WARMUP: BIKE 2:00 ROW 2:00 20 WALKING LUNGES 20 KB SWING ... MOBILITY: PIPE SHOULDER, HIP OPENERS

B1

DOUBLE KB SWING

5 x 10

B2

Push-Up

5 x 12

B3

Seated Row

5 x 12

B4

COPENHAGEN PLANK

5 x 1:00

Tuesday
Oly V2 - Week 1 - Day 3

Conditioning

A

OLIFTING WARMUP

5:00 BIKE ... MOBILITY: SQUAT WARMUP AND PIPE OVERHEAD MOBILITY AND/OR BENCH PIPE PULL ... REVERSE HYPER: ON HEAVY SQUAT OLIFTING DAYS DO 3X15 INCREASING WEIGHT, ON LIGHTER DAYS 2X20, AND ON ACCESSORY DAYS 1X30 LIGHTER (ALSO PLEASE END ALL YOUR SESSIONS WITH 1 SET 20-30 REPS LIGHT) ... BAND WALK - 10 LEFT RIGHT FRONT BACK, 2X ... 3-2-1 PULL 3-2-1 POWER 3-2-1 FULL (IF YOU ARE WARMING UP FOR CLEANS THEN DO CLEAN WARMUP, SNATCHES DO SNATCH WARMUP) 1 TIME THROUGH WITH PIPE 1 TIME THROUGH WITH BAR 1 TIME THROUGH WITH LIGHT WEIGHT ON BAR ... ALSO GET IN 10 GOOD MORNINGS ON THE BAR NO MATTER WHAT WORKOUT YOU ARE WARMING UP FOR ... (IF YOU ARE DOING CLEAN AND JERK ALSO GET IN ON THE BAR 5 STRICT PRESS, 5 PUSH PRESS, 5 JERK) ... (IF YOU ARE WARMING UP FOR SNATCHES ALSO GET IN 5 BEHIND THE NECK SNATCH GRIP PUSH PRESS, 5 OHS, 5 SNATCH BALNCE)

B

Reverse Hyperextension

3 x 10

C

CLEAN & JERK PROGRESSION

1 x 1

D

Clean & Jerk From Box @ Knee

3, 2, 2, 2, 2, 2, 2 @ 40, 50, 60, 70, 80, 90, _ %

E

Clean & Jerk From Box @ Knee

3 x 2

F

Overhead Squat

5 x 5 @ 50, 60, 70, 70, 70 %

Circuit

G

4 ROUNDS TRICEP ROPE PUSH DOWN 10/10 SINGLE ARM DB ROW 10 GHD SITUPS 0:20/0:20 SINGLE LEG CRUNCH HOLD

Wednesday
Oly V2 - Week 1 - Day 4

Conditioning

A

OLIFTING CIRCUIT WARMUP

OLIFTING CIRCUIT WARMUP: BIKE 2:00 ROW 2:00 20 WALKING LUNGES 20 KB SWING ... MOBILITY: PIPE SHOULDER, HIP OPENERS

B1

KB Snatch

5 x 20

B2

Back Raise

5 x 15

B3

Seated DB Press

5 x 10

B4

CABLE FACE PULL

5 x 10

B5

PLANK SAW

5 x 10

B6

DB Farmer's Carry

@ 100

B7

Waiter's Walk

@ 100

B8

Waiter's Walk

@ 100

Thursday
Oly V2 - Week 1 - Day 5

Conditioning

A

OLIFTING WARMUP

5:00 BIKE ... MOBILITY: SQUAT WARMUP AND PIPE OVERHEAD MOBILITY AND/OR BENCH PIPE PULL ... REVERSE HYPER: ON HEAVY SQUAT OLIFTING DAYS DO 3X15 INCREASING WEIGHT, ON LIGHTER DAYS 2X20, AND ON ACCESSORY DAYS 1X30 LIGHTER (ALSO PLEASE END ALL YOUR SESSIONS WITH 1 SET 20-30 REPS LIGHT) ... BAND WALK - 10 LEFT RIGHT FRONT BACK, 2X ... 3-2-1 PULL 3-2-1 POWER 3-2-1 FULL (IF YOU ARE WARMING UP FOR CLEANS THEN DO CLEAN WARMUP, SNATCHES DO SNATCH WARMUP) 1 TIME THROUGH WITH PIPE 1 TIME THROUGH WITH BAR 1 TIME THROUGH WITH LIGHT WEIGHT ON BAR ... ALSO GET IN 10 GOOD MORNINGS ON THE BAR NO MATTER WHAT WORKOUT YOU ARE WARMING UP FOR ... (IF YOU ARE DOING CLEAN AND JERK ALSO GET IN ON THE BAR 5 STRICT PRESS, 5 PUSH PRESS, 5 JERK) ... (IF YOU ARE WARMING UP FOR SNATCHES ALSO GET IN 5 BEHIND THE NECK SNATCH GRIP PUSH PRESS, 5 OHS, 5 SNATCH BALNCE)

B

Reverse Hyperextension

3 x 10

C

SNATCH PROGRESSION

1 x 1

D

Snatch

8 x 2 @ 40, 50, 60, 65, 65, 65, 65, 65 %

E

CLEAN & JERK PROGRESSION

1 x 1

F

Clean & Jerk

8 x 2 @ 40, 50, 60, 65, 65, 65, 65, 65 %

G

SNATCH GRIP PULLS FROM DEFICIT

5 x 2 @ 90, 95, 100, 100, 100 %

Friday
Oly V2 - Week 1 - Day 6

Conditioning

A

OLIFTING WARMUP

5:00 BIKE ... MOBILITY: SQUAT WARMUP AND PIPE OVERHEAD MOBILITY AND/OR BENCH PIPE PULL ... REVERSE HYPER: ON HEAVY SQUAT OLIFTING DAYS DO 3X15 INCREASING WEIGHT, ON LIGHTER DAYS 2X20, AND ON ACCESSORY DAYS 1X30 LIGHTER (ALSO PLEASE END ALL YOUR SESSIONS WITH 1 SET 20-30 REPS LIGHT) ... BAND WALK - 10 LEFT RIGHT FRONT BACK, 2X ... 3-2-1 PULL 3-2-1 POWER 3-2-1 FULL (IF YOU ARE WARMING UP FOR CLEANS THEN DO CLEAN WARMUP, SNATCHES DO SNATCH WARMUP) 1 TIME THROUGH WITH PIPE 1 TIME THROUGH WITH BAR 1 TIME THROUGH WITH LIGHT WEIGHT ON BAR ... ALSO GET IN 10 GOOD MORNINGS ON THE BAR NO MATTER WHAT WORKOUT YOU ARE WARMING UP FOR ... (IF YOU ARE DOING CLEAN AND JERK ALSO GET IN ON THE BAR 5 STRICT PRESS, 5 PUSH PRESS, 5 JERK) ... (IF YOU ARE WARMING UP FOR SNATCHES ALSO GET IN 5 BEHIND THE NECK SNATCH GRIP PUSH PRESS, 5 OHS, 5 SNATCH BALNCE)

B

Back Squat

10 x 4 @ 40, 50, 60, 70, 75, 75, 75, 75, 75, 75 %

C

Shoulder Press

9 x 4 @ 40, 50, 60, 70, 75, 75, 75, 75, 75 %

FAQs
Is this program OK for beginners?
Yes! As long as you know and understand the movements and you have a one rep max to go off of, even if you are a beginner you can do this program!
Pride Olympic Lifting V2