THP Weightlifting
The Hub Performance
Olympic Lifting, WeightliftingWho is this program for? The athlete wanting to prepare for a Olympic lifting competition, tune in their lifting technique and those wanting to add strength in their main Oly movements. The Why for this program? This program is a healthy daily dose of training without taking hours out of your day. Spread out to six total training days a week with five of those days focusing on the main lifts & specific accessory work and the other two looking at some bodybuilding to promote healthy tendons & joints or a mixture of the both to promote long term health and development.
A
3-Position Snatch
4 x 1
B
Snatch Deadlift
4 x 3
C
Overhead Squat
5 x 5
A
2-Position Clean
7 x 1
B
Halting Clean Deadlift
3 x 3
C
Cardio
1 x 15:00
A
Clean Grip Sots Press
4 x 3
B
Front Squat
5 x 3.3.2
C
Push Press
2 x 8
D
Romanian Deadlift (RDL)
5 x 3
A1
DB Bench Press
4 x 12
A2
Pull-Up
3 x MAX
B1
DB Pullover
4 x 8
B2
Bent Over Rear Delt Fly
4 x 12
C1
Band Face Pull
3 x 25
C2
Barbell Reverse Grip Curls
3 x 15
C3
Skull Crushers
12, 10, 8, 6
A
Snatch Balance
3 x 3
B
Snatch
6 x 2
C
Muscle Snatch
4 x 4
D
DB Reverse Lunge (Front Foot Elevated)
4 x 8
E1
Good Morning
3 x 8
E2
Farmers carry
3 x 30 @ 30
A
Clean & Jerk
1 x 1
B1
DB Arnold Press
4 x 8
B2
Bent Over Row
4 x 8
C1
Barbell Upright Row
4 x 15
C2
YTW
4 x 10
D1
Hammer Curl
3 x 8
D2
Tricep Pushdown
30, 25, 20
Cody Ballard
Head Coach for The Hub. Multiple years as a college strength and conditioning coach, CrossFit coach and current tactical strength and conditioning specialist.
As long as you have a good base for the Olympic lifts, this program is for you. If you want a long term development that promotes a happy healthy body, STRONG BODY this one is for you!
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THP Weightlifting
THP Weightlifting
THP Weightlifting
