Beginner Olympic Weightlifting

Iron Farm

Olympic Lifting

Coach

Brenden Fearn

Our beginner weightlifting program is a 3 day a week program designed to introduce newer lifters to specific weightlifting programming.

This can be done in addition to crossfit, or sports specific programming, but it is recommended to keep training sessions to 1/day.

This is designed with out prescribed % to allow newer athletes to begin getting a feel for what specific weights should feel like instead of focusing on specific percentages that may not be accurate.

Day 1: Snatch and Overhead Stability

This day is designed to work specifically on snatch technique
Additional work after your snatch to develop additional overhead strength and stability.

Day 2: Clean and Jerk and Squat Strength

Day 2 is for working on your clean and jerk technique
Additional strength work is provided after to develop your leg strength and squat skill

Day 3: Snatch, Clean and Jerk.

Day 3 is designed to mimic an olympic lifting competition where you will be completing both snatch and clean and jerk.
Even if you are not competing, this is a great opportunity to develop better work capacity and fluidity in your classic olympic lifts.

$35 / mo

Start My 7-Day Free Trial

Increase your snatch and Clean and Jerk

Develop and increase your skill around snatch and clean and jerk and smash your PR's

Get coaching and video review

Have your video and technique analyzed weekly for things to work on and improve each week

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 3 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer

Equipment

Required

Barbell // Bumper Plates // Pull Up Bar // Squat Rack // Kettlebell or Dumbbells

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

Patient and Powerful - W1 D1

Scapula Retraction on Pull up Bar

3 x 15

Pillar Plank to Press Up

3 x 10

Inch Worm Hands Only

3 x 6

Msc Sn + Tall Snatch + OHS

3 x 9

Tempo Brake Snatch

6 x 3

Snatch Push Press + OHS

5 x 10

Pull Up

3 x 6

1 Arm Kneeling Press

Tuesday

2022-7-12

Wednesday

Patient and Powerful - W1 D2

Supine Scapula Retractions

3 x 15

Lunge with Twist

3 x 10

Cocky Walk

3 x 10

Heel Walks

3 x 10

Msc Cl + Top Down Clean + Jerk

3 x 9

Tempo Brake Clean + Jerk

6 x 6

Front Squat

4 x 6

Front Carry Texas Split Squat

3 x 12

Active Foot Goblet Squat

3 x 15

Saturday

Patient and Powerful - W1 D3

Scap Push-Up

3 x 15

Hip Airplane

3 x 5

Starfish with hip drop

3 x 5

Msc Sn + Tall Snatch + OHS

3 x 9

Snatch

6 x 3

Msc Cl + Top Down Clean + Jerk

3 x 9

Clean & Jerk

6 x 6

Get Up Sit Up

3 x 10

Jefferson Curl

3 x 6

Coach

More from Iron Farm

Brenden Fearn

Brenden has been a high performance coach for the past 10 years in both Snowboardcross as well as Olympic Weightlifting. Brenden brings a great eye to spotting movement faults and how to resolve them.

FAQs

Can I record my results in the application?

Yes, Trainheroic allows you to enter your performance for the day as well as allows you to swap or modify exercises to allow your workout to help you get the best results.

Are there video instructions for the exercises?

Yes we provide videos for our exercises to allow you to understand and execute the exercises effectively.

Can I get feedback on my videos?

Yes, we provide weekly video technique analysis for you to get better and hit those PR's you're pushing for!

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Beginner Olympic Weightlifting