3 day a week olympic weightlifting program to help athletes achieve more with less time training and more time recovering.
FeaturesBroken Athlete Warm Up 1
A
Prep Work: 1 Round Adductor Glides x 12 repse/s Front Heel Elevated Split Squat x 12 reps e/s Banded Glute Bridge x 15 reps Dynamic: 1 Round 15 Squats 15 Push Ups 15 Ring Rows 20 Lunges 20 Bottom Half Plate Squats Snatch Prep: 3 HH Sn Pull 3 HH Muscle Snatch 3 Hang Sn Pull 3 Hang Muscle Snatch
B
Block Power Snatch
5 x 3 @ 55 %
C
Pause Back Squat
3, 3, 3, 3, 6 @ _ , _ , _ , MAX, _ kg
D1
KB Leg Extensions
3 x 15
D2
Toe Elevated RDL
3 x 15
D3
KB Overhead Walking Lunge
3 x 20
E
Echo Bike
4 x 0:20
A
Block Power Clean
5 x 3 @ 55 %
B
Tempo Front Squat
3, 2, 1, 1, 1, 3 @ _ , _ , _ , _ , MAX, _ kg
C1
GHD Hip Extension
3 x 15
C2
Barbell Bent Over Row
3 x 12
C3
Weighted Plank
3 x 0:45
D
Up Down Over Barbell
1 x 2:00 @ MAX
A
Snatch Pull + Low Hang Pull + Snatch
6 x 1 @ 70 %
B
3 Cleans + Jerk
5 x 1 @ 65 %
C
Floating Clean Deadlift
4 x 4 @ 85 %
D1
Pull-Up
3 x 8
D2
Dip
3 x 8
D3
Standing DB Press
3 x 8
E1
DB Bicep Curls
3 x 12
E2
Tricep Pushdown
3 x 12
E3
DB Lateral Raise to Front Raise
3 x 10
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