PRIDE OLY - "HARVEST" - BLOCK 3 OF 5: Training by Doug Seamans in TrainHeroic

PRIDE OLY - "HARVEST" - BLOCK 3 OF 5

Pride Conditioning

Coach
Doug Seamans

If you are looking for a new max on your snatch and clean and jerk, or you are looking for an intermediate level comp prep program, this 5 part series is for you! Harvest is part 3 of 5, here you will start pushing the intensity on heavier lifts.

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Comp Prep Series
Stop just trying to max out week after week! Follow a competition prep program and get to new PR's!
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Proper Programming
Olifting is an odd sport to program for...the percentages and progressions and variations of your lifts are critical to your success on game day.
Features
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Access to your coaches
If you have questions about the program we are here for you.
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Programming 6 days per week
This program is not easy and is not a beginner program, you have five days of lifting and one day of accessory work.
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Detailed, expert instruction
Notes on variations and what to focus on.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year, welcome to a new way to program and track your progress, all through the app!
Equipment
Required
barbell, bumper plates, rack, blocks, dumbbells
Recommended
sled, kettlebells
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Sample Week
Week 1 of 6-week program
Sunday
HARVEST - PRIDE OLY - 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

Snatch

3 x 1 @ 82 %

C

Clean

3 x 1 @ 82 %

D

Push Press

3 x 3 @ 64 %

E

Tempo Back Squat

3 x 3 @ 70 %

F1

DB STRAIGHT LEG DEADLIFT

3 x 9

F2

GHD Sit-Up

3 x 12

Monday
HARVEST - PRIDE OLY - WEEK 1 DAY 2

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

LOW HANG POWER SNATCH

4 x 1 @ 70 %

C

CLEAN FROM BLOCK @ KNEE

4 x 1 @ 72 %

D

JERK FROM BLOCKS

5 x 1 @ 74 %

E

Front Squat

3 x 2 @ 80 %

F1

Pull-Up

3 x 8

F2

Push-Up

3 x 12

Tuesday
HARVEST - PRIDE OLY - WEEK 1 DAY 3

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

DB Shoulder Press

4 x 8

B2

DB Deadlift

4 x 8

C1

FRONT SIDE RAISE

3 x 8

C2

Glute-Ham Raise

3 x 8

C3

PLANK PULL THROUGH

3 x 16

C4

PLANK HIP TWIST

3 x 16

Wednesday
HARVEST - PRIDE OLY - WEEK 1 DAY 4

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 + HIP SNATCH

5 x 1 @ 68 %

C

Clean & Jerk

3 x 1 @ 82 %

D

CLEAN HIGH PULL (% OF MAX C&J)

3 x 2 @ 84 %

E1

DB Bicep Curls

3 x 12

E2

Skull Crushers

3 x 12

E3

GHD Oblique Twist

3 x 20

Thursday
HARVEST - PRIDE OLY - 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

Snatch

3 x 1 @ 82 %

C

2 CLEAN + 1 JERK

3 x 1 @ 80 %

D

Back Squat

1, 2, 2 @ 87, 80, 80 %

E1

Seated Row

3 x 12

E2

Back Raise

3 x 12

E3

ABMAT SITUP

3 x 24

Friday
HARVEST - PRIDE OLY - 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

MUSCLE SNATCH + OHS

5 x 1 @ 62 %

C

Snatch Balance

3 x 1 @ 80 %

D

Hang Clean

3 x 1 @ 80 %

E

JERK HOLD

3 x 3 @ 62 %

F1

DOUBLE KB SWING

5 x 10

F2

Double KB Push Press

5 x 10

F3

Box Jump

5 x 10

F4

Plank

5 x 1:00

Coach
coach-avatar Doug Seamans

Owner and head coach at Pride. Former Muay Thai fighter, international kettlebell sport champion, and author of dozens of programs and published books, Doug has taken his focus from kettlebells to Olympic weightlifting.

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Stop guessing...start winning!

Ready for a new PR? Decided to sign up for your first competition? Get with the program!

Get PRIDE OLY - "HARVEST" - BLOCK 3 OF 5
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The Proof
verified-athlete-avatar Hope

Pride Member & Athlete

Verified Athlete

"I have wanted a new back squat PR along with my oly lifts, this program wasn't easy but it got me to my goals!"

PRIDE OLY - "HARVEST" - BLOCK 3 OF 5