PRIDE OLY - "SPRING FLING" - BLOCK 1 OF 4: Training by Doug Seamans in TrainHeroic

PRIDE OLY - "SPRING FLING" - BLOCK 1 OF 4

Pride Conditioning

Olympic Lifting
Coach
Doug Seamans

THIS BLOCK'S FOCUS IS ON POWERS, BACK SQUATS, PULLING, AND PUSH PRESS. THIS BLOCK WILL SET YOU UP FOR THE NEXT BLOCK WHERE WE WILL MAX BACK SQUAT AND PUSH PRESS. WE WILL HOWEVER MAX OUT YOUR BLOCK CLEAN, AND YOUR MUSCLE SNATCH ON THIS BLOCK!

Time to have some fun! "Spring Fling" gets into a medium level of volume and focuses on powers, back squats, pulls, and push press. In this block, part 1 of 5, we will max back squat and push press. Once you are done with part 1 "spring Fling", move on to part 2 "Fried Bacon"!

benefit-image-0
Time to work!
This program will start getting you comfortable with being uncomfortable. With proper progressions and small increases, by the end of the program you will feel great!
benefit-image-1
Part 1 of 5
This is part 1 of a 5 part program. Once you are done with this block you can move on to part 2..."Fried Bacon".
Features
feature-icon
Programming 6 days per week
Days 1, 2, 4, 5, 6 are olifting, going heavy on day 5, light technique work on day 6. Day 3 is a circuit, you can also use this as rest day.
feature-icon
Delivered through TrainHeroic
Track your progress and your lifts in one place! No more PDF's or spreadsheets! All your percentages filled in for you!
Equipment
Required
Barbell // Plates // Rack // Blocks // Dumbbells // Kettlebells // Sled
Recommended
Reverse Hyper // Back Raise // Bike // Plyo Box
sample week banner image
phoneMockup
Sample Week
Week 1 of 6-week program
Sunday
SPRING FLING OLY BLOCK - W1D1

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

SNATCH PULL + HANG SNATCH

4 x 1 @ 70 %

C

CLEAN FROM BLOCK @ KNEE

4 x 2 @ 74 %

D

PUSH PRESS (% OF MAX C&J)

1, 1, 3, 3, 3 @ 65, 68, 60, 60, 60 %

SPRING FLING OLY CIRCUIT 1

E

3 ROUNDS 10/10 FRONT FOOT ELEVATED PULSE LUNGE 10 DB CURL PARTIALS - ALL THE WAY UP, HALFWAY DOWN, ALL THE WAY UP AGAIN, THEN ALL THE WAY DOWN 10 RING ROW OR 5 PULL UP 10/10 SLIDER MOUNTAIN CLIMBER

Monday
SPRING FLING OLY BLOCK - W1D2

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

Snatch

4 x 1 @ 80 %

C

CLEAN HIGH PULL + POWER CLEAN

3 x 1 @ 77 %

D

Back Squat

4 x 8 @ 60 %

SPRING FLING OLY CIRCUIT 2

E

3 ROUNDS 9 KB BOX DEADLIFT 6 BB HIGH PULLS 9 PUSH UPS 9 T BAR ROW BACK RAISE HOLD WEIGHTED - 0:30 MINIMUM

Tuesday
SPRING FLING OLY BLOCK - W1D3

SPRING FLING OLY OFF DAY CIRCUIT

A

WARMUP: BIKE OR ROW 5:00 10 KB SNATCH + 5 WINDMILL, BOTH ARMS ... STRETCH AND ROLL EVERYTHING!!! ... 6 ROUNDS SLED PUSH - JUST UP NOT UP AND BACK 10/10 BOX SWITCH JUMPS 5 KB SNATCH + 1 WINDMILL 5 KB SNATCH + 1 WINDMILL 3X - 5 COUNT BOAT CANOE ***AS YOU GET INTO WEEK 4-5-6 YOU MAY CHANGE THIS CIRCUIT UP A LITTLE BIT...EITHER ADD WEIGHT OR ADD REPS...AND YOU ARE MORE THAN WELCOME TO CHANGE THE CORE EXERCISE***

Wednesday
SPRING FLING OLY BLOCK - W1D4

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

Muscle Snatch

6 x 1 @ 50 %

C

HANG POWER CLEAN + HANG CLEAN

4 x 1 @ 76 %

D

Snatch Pull

5 x 3 @ 85 %

SPRING FLING OLY CIRCUIT 4

E

4 ROUNDS 10 PUSH UP ALTERNATING ONE FOOT OFF THE FLOOR 10 DB BENCH PULL OVER 15 GHD SITUP

Thursday
SPRING FLING OLY BLOCK - W1D5

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

HIGH HANG SNATCH

5 x 1 @ 70 %

C

Clean & Jerk

3 x 2 @ 80 %

D

BOX SQUAT WITH SAFETY SQUAT BAR

4 x 8 @ 60 %

SPRING FLING OLY CIRCUIT 5

E

4 ROUNDS 5 BOX JUMP 10 DB CURL AND PRESS 15 BACK RAISE

Friday
SPRING FLING OLY BLOCK - W1D6

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

Power Snatch + Overhead Squat

5 x 1 @ 50 %

C

POWER CLEAN + PUSH PRESS

3 x 3 @ 60 %

D

Clean Deadlift

3 x 5 @ 80 %

SPRING FLING OLY CIRCUIT 6

E

3 ROUNDS 1,000M C2 BIKE 5/5 DB SNATCH 5/5 BOX SWITCH JUMP 15 ABMAT SITUP 10/10 SKATER JUMPS FINISH: 5 TRIPS SLED DRAG NON STOP

PRIDE OLY - "SPRING FLING" - BLOCK 1 OF 4