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OlyPower
For athletes of people who want to become more athletic.
In this program we. Focus on producing power. With jumps, lifting heavy weights fast and lifting very heavy weights.
A fun way to train, and many new ways to measure progress,
You will get weekly feedback.
A
Box Jump
5 x 5 @ 0 kg
B
Hang Power Snatch
5 x 3 @ 6
C
High Bar Back Squat
3 x 5 @ 6
D
RDL
3 x 8 @ 6
E
Half-Kneeling Anti-Rotation Hold
3 x 0:30 @ 6
A
Ring Rows
3 x 6 @ 0 kg
B
Medicine Ball Slam
3 x 5 @ 11.02 kg
C
Clapping Push-Up
4 x 6 @ 6
D
Med Ball Chest Pass
3 x 5 @ 5
E
Bent Over Row
4 x 5 @ 6
F
Dips
4 x 5 @ 6
G1
Pull-Up
3 x 8 @ 8
G2
DB Shoulder Press
3 x 8 @ 8
H
DB Bicep Curls
3 x 12 @ 8
I
DB Tricep Extension
3 x 12 @ 8
A
Broad Jump
4, 1, 1, 1, 1 @ 0 kg
B
Power Clean
5 x 3 @ 6
C
Front Squat
6 x 3 @ 6
D
Back Extension
3 x 12 @ 20 %
E
GHD Sit-Up
3 x 12 @ 12
A
Assisted pull up with band and upper back activation
3 x 6 @ 6
B
Med Ball Wall Throw
3 x 5 @ 11.02 kg
C
DB Shoulder Press
3 x 8 @ 8
D
Single arm medball throw
3 x 5 @ 11.02 kg
E
Weighted Pull Ups
4 x 5 @ 6
F
Push Press
4 x 5 @ 6
G
H
1-Arm DB Row
3 x 12 @ 12
I
30 Degree Incline DB Bench Press
3 x 12 @ 12
A
Skips
3 x 20 @ 20
B
Skips
3 x 20 @ 20
C
Hurdle Jumps
4 x 5 @ 5
D
Snatch
1 x 1 @ 10
E
USAW Clean and Jerk
1 x 1 @ 10
F
Assault Bike
1 x 30:00 @ 140
Dadó Fenrir Jasminuson
BSc Sports Science National recored holder and international medalist
When you join a team you’re getting more than programming, you’re joining an online community.
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