Carnyx Weightlifting Crew
Carnyx Strength & Conditioning
Olympic LiftingCarnyx Weightlifting Crew is built to extend my coaching beyond the platform with intelligent monthly programming aligned to the USAW national competition calendar, so you’re peaking when it actually matters.
Every detail is handled: warm-ups, mobility, jumps/plyos, Olympic lifts, strength work, and hypertrophy/assistance. You show up and execute.
To keep training sharp and competitive, each month features a specific lift, complex, or variation. At month’s end, you get the green light to send it and log your best attempt. Leaderboards rank performance by percentage of 1RM, creating a level playing field where execution beats raw size.
Never get bored. Stay in touch with moderately heavy weights. Perform when it counts.
More of a local-meet athlete? Message me anytime for a plug-and-play 2-week taper tailored to you—go collect some hardware 🥇.
A
Carnyx Dynamic Warmup
B
Carnyx Snatch Complex
C
Tall Muscle Snatch
3 x 3
D
No Hook No Foot Snatch
5 x 3 @ 60, 65, 70, 72.5, 72.5 %
E
Floating Snatch High Pull
3 x 8 @ 77.5 %
F
Back Squat
3 x 8 @ 60, 65, 67.5 %
G1
DB Reverse Lunge
2 x 6 @ 6
G2
Incline DB Bench Press
2 x 10 @ 7
G3
Incline DB Row
2 x 10 @ 7
G4
GHD Hip Extension
2 x 12
A
Carnyx Dynamic Warmup
B
low ceiling squat jumps
2 x 5
C
Carnyx Clean Complex
D
Below The Knee Hang Clean
5 x 2 @ 60, 65, 67.5, 67.5, 67.5 %
E
BTN Tall Jerk + Sink + Press In Split
3 x 3
F
Split Jerk
5 x 3 @ 60, 65, 75, 75, 75 %
G
Two Pause Seated Press
3 x 8 @ 57.5 %
H1
Pull-Up
2 x 4 @ 7
H2
Lu Raise
2 x 12 @ 7
H3
DB Bicep Curls
2 x 12 @ 7
H4
GHD Sit-Up
2 x 10
A
Carnyx Dynamic Warmup
B
Low Ceiling Split Jumps
2 x 5
C
ATK Power Snatch + BTK Power Snatch
6 x 1 @ 60 %
D
Power Clean + Push Jerk
3 x 1
E1
Med Ball Hamstring Curl
3 x 6
E2
Toes to Bar
3 x 6
E3
Ring Rows
3 x 12
A
Carnyx Dynamic Warmup
B
Carnyx Snatch Complex
C
Tall Snatch
3 x 3
D
Hang Snatch
5 x 2 @ 60, 65, 70, 70, 70 %
E
Clean + Power Jerk + Jerk
@ 60, 65, 70, 75, 75, 75, 75 %
F
Front Squat
4 x 6 @ 60, 65, 70, 70 lb
G
RDL
3 x 6 @ 70 %
H1
Chin-Up
2 x 5 @ 7
H2
Barbell Upright Row
2 x 10 @ 7
Ryan O'Connell
Ryan O’Connell is a CSCS and USAW L2 Coach who works with both strength and hybrid/endurance-focused athletes. His coaching emphasizes structured progression, sound biomechanics, and competition readiness, helping beginners through advanced athletes achieve consistent, measurable performance.
Take the guesswork out of training. With structured programming, monthly challenges, and a supportive community, you’ll build strength, skill, and consistency—peaking when it matters most. All you have to do is show up and execute.
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When you join a team you’re getting more than programming, you’re joining an online community.
Carnyx Weightlifting Crew
Carnyx Weightlifting Crew
Carnyx Weightlifting Crew
