Townsend strength
Olympic Lifting8-Week Olympic Lifting Program: Clean, Jerk & Snatch
This 8-week program is designed to teach you proper technique and build confidence in the Olympic lifts: Clean & Jerk and Snatch. With 3 focused sessions per week, you’ll develop technical skill, strength, and mobility in a structured and progressive way.
What’s included:
Detailed progressions for both Clean & Jerk and Snatch
Full warm-ups and mobility routines
Accessory exercises to support strength and movement quality
Clear video demonstrations and coaching cues
Structured programming—no guesswork
Suitable for beginners looking to learn the lifts safely and athletes wanting to refine their form and technique. Every session is designed for steady progress and long-term development.
Start building your Olympic lifting foundation with proven methods and professional coaching, delivered through TrainHeroic.
1 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
Daily mobility circuit 2
Worlds greatest stretch x 10 Couch stretch x 30s each side Lying leg extensions x 10 each side Adductor rock backs x 10 each side Quadruped Hip circles x 10 each side KB hip shifts x 10 es
Conditioning
B
Front rack mobility circuit
Banded lat distraction x 30s Banded shoulder distraction x 30s Lat foam roller x 30s Front rack iso push x 20s Shoulder rotations x 10es Heavy front rack holds x 20-40s
C1
deep tier - low celling jumps
2 x 15
C2
Seated Broad Jump
2 x 5
D1
Clean Pull
1 x 5
D2
Low hang clean pull
1 x 5
D3
Hang high pull
1 x 5
E
Hang power clean + front squat
3 x 3
F
Eccentric Back Squat
3 x 3
G
Paused Front Squat
2 x 6
H1
Weighted aleknas arms and legs
3 x 15
H2
DB Russian Twist
3 x 20
H3
Belt buckle Paloff
3 x 10
Conditioning
A
Daily mobility circuit 2
Worlds greatest stretch x 10 Couch stretch x 30s each side Lying leg extensions x 10 each side Adductor rock backs x 10 each side Quadruped Hip circles x 10 each side KB hip shifts x 10 es
B1
deep tier - low celling jumps
2 x 15
B2
Plate overhead duck walks
2 x 5
C1
Snatch Pull
1 x 5
C2
Hang Snatch Pull
1 x 5
C3
Hang Muscle Snatch
1 x 5
D
Hang Power Snatch
3 x 3
E
Overhead squat from pins
3 x 5
F
Overhead Squat
1 x 8
G
Push Press + Push Jerk + Split Jerk
4 x 2
Conditioning
A
Daily mobility circuit 2
Worlds greatest stretch x 10 Couch stretch x 30s each side Lying leg extensions x 10 each side Adductor rock backs x 10 each side Quadruped Hip circles x 10 each side
B
Block snatch
2 x 5
C
Block Clean
2 x 5
D
Snatch Pull + Power Snatch + hang power snatch
4 x 2
E
Clean pull + low hang power clean + high hang power clean + hip power clean
4 x 2
F
Snatch grip RDL
3 x 5
G
Seated Row
3 x 10
