Pride Conditioning
Olympic LiftingThis 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!
Features6 sessions per week
Must use App app to view and log training
Program Training
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
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
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
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
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 %
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 %
