Brandon’s Weightlifting Squad
Coach
Brandon Wakeling
Features
1 sessions per week
Must use App app to view and log training
Program Training
1 sessions per week
Must use App app to view and log training
Program Training
Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1
A
Warm Up
1 x 10:00
B
Power Snatch (H)
4 x 2 @ 80 %
C
Two Position Pause Snatch Pull (nH)
3 x 3 @ 80 %
D
Pause Clean (nH)
4 x 2 @ 70 %
E
Front Squat (nH)
4 x 4 @ 70 %
F
Cool Down
1 x 10:00
Tuesday
Week 1 Day 2
A
Warm Up
1 x 10:00
B
Tempo Snatch (nH)
4 x 2 @ 65 %
C
Clean + Front Squat + Jerk (H)
5 x 1
D
Clean Deadlift (H)
4 x 5 @ 85 %
E
Core Side Bends
3 x 12
F
Cool Down
1 x 10:00
Thursday
Week 1 Day 3
A
Warm Up
1 x 10:00
B
Snatch (H)
1 x 10:00 @ 80 %
C
Snatch Deadlift (H)
4 x 5 @ 85 %
D
Power Clean (nH)
4 x 2 @ 75 %
E
Back Squat (nH)
4 x 4 @ 70 %
F
Weighted Plank Hold
2 x 0:45
G
Cool Down
1 x 10:00
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