Powerhouse Functional Fitness
Weightlifting, Olympic Lifting, General Fitness3 sessions per week
Must use App app to view and log training
Team Training
A
Back Squat
5, 10 @ MAX, 50 %
B1
Muscle Snatch
4 x 3 @ 25, 30, 35, 40 %
B2
Overhead Squat
4 x 3 @ 25, 30, 35, 40 %
C
Hang Power Snatch
6 x 3 @ 60, 65, 70, 75, 75, 75 %
D
Snatch Segmented Deadlift
5 x 4 @ 70, 75, 80, 80, 80 %
Accessories - Core
E
3 Rounds: 30-45 sec Weighted Plank. (If you can do 45 seconds, go up in weight) 25m ea Suitcase Carry 12 ea Deadbugs
A
Front Squat
5, 10 @ MAX, 50 %
B1
Muscle Clean
4 x 3 @ 25, 30, 35, 40 %
B2
Front Squat
4 x 3 @ 25, 30, 35, 40 %
C
Hang Power Clean
6 x 3 @ 60, 65, 70, 75, 75, 75 %
D
BTN Push Press
5 x 4 @ 70, 75, 80, 80, 80 %
Accessories - Hips
E
3 Rounds: 20 sec ea Copenhagen Plank 10 ea Heel Touchdowns 12 ea Curtsey Lunge
A
Back Squat
5 x 5 @ 70 %
B
Pressing Snatch Balance
3 x 5 @ 20, 25, 30 %
C
Hang Snatch
6 x 3 @ 60, 65, 70, 75, 75, 75 %
D
Tall Cleans
3 x 3
E
Hang Clean
5 x 3
F
Clean Segmented Deadlift
5 x 4 @ 70, 75, 80, 80, 80 %
Accessories - Back/Shoulders
G
3 Rounds: 12 ea Single Arm Bent Over Rows 5 ea Prone IYTA 8 Scap Pulls 8 Good Mornings
When you join a team you’re getting more than programming, you’re joining an online community.
Beginner Oly Team
Beginner Oly Team
Beginner Oly Team
