🏋️♀️ Upper Body Olympic Strength
Streccius Strength & Performance
Weightlifting
Coach
Phil Streccius
6 week program encompassing 3 sessions a week. Focus on building shoulder strength and specifically Press 1RM.
Features
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Bumper Plates // Bench // Squat Rack // Pull Up Bar // GHD/Hyper
Sample Week
Week 1 of 6-week program
Monday
Week 1 Day 2
A
Shoulder Press
5 x 1
B
BTN Push Press + Overhead Squat
9 x 1 @ 60, 65, 70, 60, 65, 70, 60, 65, 70 %
C
Back Squat
4 x 5 @ 60, 70, 70, 70 %
D
Seated DB Shoulder Press
5 x 5
E
Barbell Upright Row
5 x 5
F
Bent Over Row
5 x 5
Wednesday
Week 1 Day 4
A
Power Clean + Push Jerk
5 x 1 @ 60, 65, 70, 70, 70 %
B
Front Squat
5 x 3 @ 60, 70, 80, 80, 80 lb
C
Seated Behind the Neck Press
5 x 5
D
Wide Grip Press
5 x 5
E
Bent Over DB Row
5 x 6
F
Handstand Push-Up
4 x 4
G
Strict Bodyweight Pull-Up
4 x 5
Friday
Week 1 Day 6
A
Power Snatch
6 x 3 @ 60, 65, 70, 70, 70, 70 lb
B
Behind the Neck Push Press
3, 3, 2, 3, 3, 2 @ 60, 65, 70, 60, 65, 70 %
C
Push Press
3, 2, 2 @ 60, 65, 70 %
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