Whether you're grinding through your WODs or chasing new PRs on the platform, this program is your key to becoming a stronger, faster version of yourself.
Designed specifically for weightlifters and functional athletes, this program seamlessly integrates Olympic lifting with your training routine, giving you the tools you need to excel in both weightlifting and functional fitness.
Whether you're looking to boost your Clean & Jerk or Snatch, this plan will elevate your lifting technique and help you achieve results you never thought possible.
Program Highlights:
Duration: 10+2 weeks / 3 days a week / 40-60 minutes per session
Training Goal: New PRs, strength development, and technical improvements in Olympic weightlifting.
Perfect for Athletes: The program is designed to complement your existing training, fitting perfectly into a 5+2 WOD periodization.
Each session is packed with a special warm-up, Olympic lifting practice, and targeted auxiliary and technical exercises.
We’ve tailored the program to strengthen the key lifts that make a difference in both your Olympic lifting and functional fitness performance.
A
General WARMUP
1 x 10:00
B1
Hyperextension
2 x 15
B2
Gakk SQUAT
2 x 12
C
Front SQUAT with straps
2 x 6
D
Clean+Front Squat
4 x 4 @ 70, 70, 75, 75 %
E
Romanian DEADLIFT
4 x 8
F
Front SQUAT
3 x 5 @ 85, 85, 90 %
G
Post-Workout Stretching
1 x 10:00
A1
SUPERMAN
2 x 15
A2
Gakk SQUAT
2 x 12
B
Push PRESS
4 x 6
C
Good morning
3 x 6
D
Barbell Squat JUMP
4 x 8
E
Post-Workout Stretching
1 x 10:00
A
General WARMUP
1 x 10:00
B1
Hyperextension
3 x 15
B2
Duck WALK
3 x 10
C
PVC Muscle snatch + Snatch BALANCE
3 x 12
D
Power snatch + Snatch Balance
5 x 4 @ 60, 60, 65, 70, 70 %
E
Snatch PULL till power position T&G
4 x 4 @ 85, 85, 90, 90 %
F
Back SQUAT
4 x 4 @ 60 %
G
Snatch Sots PRESS
3 x 10
H
Post-Workout Stretching
1 x 10:00
With 20+ years in weightlifting, I've won European & World titles and competed in the Beijing 2008 and London 2012 Olympics. My Best Lifts: 200 kg Snatch, 240 kg Clean & Jerk. Since 2015, I’ve been coaching worldwide, hosting over 220 seminars, and continuously pushing myself to bring the best to my athletes.
Master Olympic lifts and watch your performance soar!
Get Weightlifitng For Functional Fitness