CH Fitness and Performance

Coach
Cara Slaughter



This program is an 8-week beginner's Weightlifting program designed to teach you how to snatch and clean and jerk! By the end of this program, you will be more competent and confident in the Olympic lifts!


Features
3 sessions per week
Must use App app to view and log training
Program Training
$29
Get Beginner Weightlifting Program
benefit-image-0
Exercise Demonstrations
Each workout will include video instruction on how to perform the exercises, so you never have to guess!
benefit-image-1
Purposeful Progressions
Each workout will have a progression designed to teach you the individual elements of the Olympic lifts, and progress them in a safe and efficient manner.
benefit-image-2
Instructional Videos
Learn how to brace the core, execute a hookgrip, find your proper stance and grip, and any other questions you've been too afraid to ask!
Features
feature-icon
Programming 3 days per week
Weekly movement progressions are designed to teach you the Olympic lifts safely and efficiently!
feature-icon
Exercise Video Guidance
Instructional videos to guide your technique development, and make your lifting more consistent!
feature-icon
Detailed, expert instruction
Instructional videos to help you learn the basics of weightlifting such as bracing, hookgrip, and stance!
feature-icon
Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Learn to lift from one of the best coaches in the country from the comfort of your own gym!
sample week banner image
phoneMockup
Sample Week
Week 1 of 8-week program
Sunday
Before You Get Started

A

How to Hook Grip

B

Finding Your Snatch Grip

C

How to Find Your Starting Stance

3 x 1

D

How to Find Your Receiving Stance

E

How to Brace

F

How to Miss Forward

G

How to Miss Behind

Monday
Mobility for Snatches

A

Foam Roll T Spine

B

Tempo Stair Stretch

C

Bell Up KB Press

Monday
Week 1 Day 2

A

Overhead Squats

3 x 10

B

Snatch Progression

C

Snatch from Power Position

3 x 5

D

Back Squat

3 x 5

Wednesday
Before You Get Started

A

How to Miss a Clean

B

Finding Your Clean Grip

Wednesday
Mobility for Cleans

A

Foam Roll Hips

B

Counter Balance Squat

C

Lat Activation for Pulls

Wednesday
Week 1 Day 4

A

Overhead Squats

3 x 10

B

Clean Progression

C

Clean from Power Position

3 x 5

D

Clean Grip Deadlifts

3 x 5

Friday
Week 1 Day 6

A

Overhead Squats

3 x 10

B

Snatch Progression

C

Snatch from Power Position

3 x 5

D

Clean Progression

E

Clean from Power Position

3 x 5

F

Overhead Press

3 x 5

Friday
Mobility for Jerks

A

Banded Dead Bugs

B

Serratus Glides

C

Single Leg RDL

Coach
More from CH Fitness and Performance
coach-avatar Cara Slaughter

closer-image-1
closer-image-2
Learn from the experts!

CH Fitness and Performance has been developing champions from the ground up since 2012! If you want to learn from the best, this program is for you!

Get Beginner Weightlifting Program
closer-image-3
FAQs
If I have never touched a barbell, will this program work for me?
Yes! This program was designed to work for PURE beginners AND those with minimal experience!
Do I need weightlifting shoes to perform this program?
No! However, they do help improve stability and mobility of the ankles, which is very important for the Olympic lifts. I would recommend using hard soled shoes if possible as opposed to cushioned running shoes! Ex. Vans or Converse
Can I follow this program and still do my CrossFit or lifting program?
Absolutely! If you are training the squat and pull outside of this program, you could just follow the technique and mobility protocols. However, the strength work is very beginner friendly and should be easy to recover from!
What if I don't have access to a barbell and weights?
Yes! A heavy component of this program is technique practice, which can be performed with a PVC or broomstick! You will only be missing out on the strength exercises, but that is ok!
Is there video review of my lifts?
No, however these workouts are structured and taught in a way that helps you leave no doubts! PS: If you post your lifts on IG or TikTok, I might be able to give you some pointers! @caraheadslaughter, @headslaughter
Can I follow this program if I have any injuries?
I recommend consulting with your doctor or medical professional before following any exercise program!
The Proof
verified-athlete-avatar Natalie Andrews

3x Team USA

Verified Athlete

""

verified-athlete-avatar Ambrea Watts

Masters World Champion

Verified Athlete

""

verified-athlete-avatar Brian Leung

Masters Team USA

Verified Athlete

""

More from CH Fitness and Performance

programs
Beginner Weightlifting Program
Join Today!