Club Weightlifting | 4 Week
The Dirty Gym
WeightliftingIncrease Technical efficiency.
Build Strength.
Train Like the Athlete you are!
Over the past decade, The Dirty Gym has taken athletes to the highest stages of weightlifting, from Ohio States, The American Open, and Collegiate Worlds Worlds. Take your training and technique to the next level.
Main movements are prescribed to elicit the perfect training response, no more trying to decide how many reps or sets you're doing for the day. Intensity, and volume are tightly monitored to best increase your overall strength.
Supplementals are specifically chosen to increase technical efficiency and build musculature.
Accessory movements to address weaknesses, and increase muscular coordination.
Ready to be under the watchful eyes of our training team? This is your sign to get started!
Conditioning
A
DG | Upper Body Warm-up 3 | ALL
Push up 3x20 Face pull 3x20 Squat 3x10 Lateral Lunge 3x10
B
Tall Snatch
5 x 5
C
Snatch
6 x 3 @ 70 %
D
DG | High Bar Squat
4 x 6 @ 75 %
E
DG | Bent Barbell Row
4 x 12
F
Lat Pulldown
4 x 12
G
Strict Lower Hanging Leg Lifts
3 x MAX
Prep
A
POP | Shoulder Warm-up
Shoulder Y&T 3x20 Pushups 3x10 Scap Push-up 3x10 Squat 3x10
B
Jerk Dip
5 x 5
C
Split Jerk
6 x 3 @ 70 %
D
Push Press
3 x 5 @ 70 %
E
Dip
5 x 10
F
DG | Pull-Ups
5 x 10
G
Alternating DB Hammer Curl
5 x 12
Conditioning
A
DG | Lower Body Posterior Warm-up 3 | ALL
Sit up 3x20 Squat 3x20 Reverse hyper 3x20 Seated band leg curl 3x20
B
Muscle Clean
5 x 5
C
Clean
6 x 3 @ 70 %
D
Front Squat
5 x 5 @ 70 %
E
Heel Elevated Goblet Squat
3 x 12
F
Leg Extension
3 x 1:00
G
Prone Machine Hamstring Curl
3 x 1:00
Casey Strope
Casey brings her vast expertise in both strength training and conditioning. She has a BS in Materials Engineering, but over the past decade has qualified for CrossFit Regionals 5x, nationals in weightlifting with numerous Ohio State Championships under her belt, is nationally ranked in powerlifting; raw, single-ply, and multi-ply!
Marcus Mucheck
Having personally competed in and won National recognition in nearly every Strength Sport there is, Marcus brings a huge breadth of unique training methods as the Head Coach of The Dirty Gym. Marcus is currently an Elite Powerlifter, Record Holding Lightweight Strongman and a Nationally Ranked Weightlifter.
If you love this 4-week block...Join our community of coaches and athletes. Take your strength to new heights. Train optimally for your build, with our experience-based training. Compete on the biggest stages of the powerlifting world
Get Club Weightlifting | 4 Week
