1Kilo Competitors Team (Yellow
1Kilo
Weightlifting1Kilo is one of the most successful weightlifting teams in the United States. We have won the American Open as a combined mens and womens team, we have multiple national champion lifters and dozens of masters national champions. A 1Kilo athlete even earned a spot on the 2024 Paris Olympic team.
In the 1kilo yellow team you will receive programming 5 days per week, roughly corresponding to the USAW national calendar. This programming will help you improve your snatch, clean and jerk, pulls and squats. Importantly you will achieve PR's in the total in training and in competition.
Expect sessions to range from 65-95 minutes in length
You will receive weekly video analysis by a 1KIlo National level coach or above.
A
Lasha Sn Pull + Snatch
5 x 4 @ 65, 70, 75, 75, 75 %
B
Power Clean and Jerk
3, 2, 3, 2 @ 65, 75, 70, 80 %
C
Push Press
5, 5, 3, 3
Circuit
D
3 sets each DB Row w/ a full reach x 8-10 ea ALT arm KB Front racked OH Press x 8-10 ea arm Farmers Carry + 90/90 Waiters Walk x 20 yds ea arm
A
Muscle Snatch + Power Snatch
4, 4, 2, 2
B
Clean Pull + Hang Clean Above the Knee + Front Squat + Jerk
5 x 4 @ 70, 75, 80, 80, 80 %
C
Front Squat
2, 2, 2, 2, 1, 1, 1, 1, 1 @ 80, 85, 85, 85, 90, 90, 90, 90, 90 %
Circuit
D
Do 3 sets of each of the following: pull Ups or Lat Pulldown x 8-10 Push Ups x Max Reps Side Plank x 30s
A
Jerk w/ 5s eccentric Dip + 5s Hold in Split
2, 2, 1, 1, 1, 1 @ 75, 75, 80, 80, 80, 80 %
B
Snatch Grip RDL
4 x 5
C1
SLRDL (1K way)
4 x 5
C2
DB 1 Arm Bench Press
4 x 6
Circuit
D
3 Sets of each of the following: Back Extensions x 8-10 Plank x 30s
A
Snatch
8 x 1 @ 80, 80, _ , _ , _ , _ , _ , _ %
B
Clean and Jerk
8 x 2 @ 80, 80, _ , _ , _ , _ , _ , _ %
A
Front Squat + Jerk
4 x 3
B
Back Squat
8, 6, 4, 8, 6, 4 @ 70, 75, 80, 75, 80, 85 %
C1
DB/ KB 3 Point Row
4 x 8
C2
Z Press
4 x 8
Wil Fleming
USA Sr. International Coach, Masters World Champion, Coach of Olympians
Dominik Polverini
Junior World Team Member, USAW Level 2 Coach
I love coaching weightlifting and I want to help you get better at it. If you want to improve your technique and get stronger, then I'd love for you to joion the 1kilo Yellow team.
Start My 7-Day Free Trial
Jared Coon
Masters Grand Slam, 4x World Champ
Verified Athlete"Working with 1Kilo has taken me from 110/140, to world masters records."
Alexa Snyder
71kg National Silver Medalist
Verified Athlete"My technique has gotten so much better with 1Kilo. i am prepared for meets everytime I compete!"
Kyle Wilp
Masters World Champion
Verified Athlete"Best choice I ever made in weightlifting was to join 1Kilo"
When you join a team you’re getting more than programming, you’re joining an online community.
1Kilo Competitors Team (Yellow
1Kilo Competitors Team (Yellow
1Kilo Competitors Team (Yellow
