Kratos Weightlifting Beginner Program
Kratos Weightlifting
Weightlifting, Olympic LiftingThe Kratos Weightlifting Beginner Program is made for those who have recently learned the basics of the snatch and clean and jerk and are ready to move into a full training cycle.
It'll help you refine your technique as you build strength in the lifts. It ends with a simulated competition week for you test new maxes and hit PRs!
Get started on your path to platform gold!
A1
Kratos Warm-Up 1
1 x 10
A2
Snatch Grip Sots Press
2 x 8
B
Hang Snatch (High Hang)
3 x 3
C
Snatch Pull
3 x 4
D
Romanian Deadlift
3 x 8
E
Chest-Supported DB Row
3 x 12
F
Pull-Up
3 x 10
A
Kratos Warm-Up 1
1 x 10
B
Jerk
3 x 2
C
Back Squat
3 x 5
D
Push Press
3 x 5
E
DB Bench Press
3 x 12
F1
DB Lateral Raise
3 x 12
F2
Med Ball Reverse Crunch
3 x 10
A1
Kratos Warm-Up 1
1 x 10
A2
Clean Grip Sots Press
2 x 8
B
Hang Clean (High Hang)
3 x 3
C
Clean Pull
3 x 4
D
Back Extension
3 x 12
E
Kratos Pullover
3 x 12
F1
Dumbbell Row
3 x 10
F2
Hanging Leg Raise
3 x 15
A1
Kratos Warm-Up 1
1 x 10
A2
Snatch Grip Sots Press
2 x 8
B
Snatch
6 x 1
C
Clean & Jerk
6 x 1
D
Front Squat
3 x 5
E
DB Military Press
3 x 12
F
Weighted Push Ups
3 x 12
Danny Takacs
Danny has been a strength coach since 2009 and has helped hundreds of athletes reach their fitness and performance goals. Danny is also a competitive weightlifter and powerlifter.
Join the Kratos Weightlifting team and strive for gold!
Get Kratos Weightlifting Beginner Program
Danny
Coach
Verified Athlete"Your coach has been on the podium before. This program will help you get there, too!"
