Team Cat 5 - Competitive
Category 5 Athletics
WeightliftingTeam Cat 5 programming is for the intermediate weightlifter who is focused on competing in the multiple weightlifting competitions throughout the year. This program focuses on development not only in the sport of Weightlifting, but overall in an athletic manner of training incorporating lots of compound strength movement variations and accessory work. Throughout the year the program will wave in and out of more Oly specific training and include training blocks of general development and athletic movement. This program will be 4 sessions/week and revolve around a National competition calendar.
Our team program includes detailed descriptions and instructions for main training blocks as well as video demonstrations of all major and accessory lifts.
A1
Prone Incline L Press
2 x 8
A2
Eccentric Chin Ups
2 x 3
A3
Adductor Rock Back Thoracic Rotations
2 x 8
B
Power Position Power Snatch + OHS
4 x 3
C
Power Snatch + Mid Hang Snatch
6 x 2 @ 50, 55, 60, _ , _ , 68 %
D
Snatch Pull + Floating Snatch Pull
4 x 4 @ 75 %
E1
Hip Thrust
3 x 20
E2
Prone PVC Superman Press
3 x 10
A1
Banded Thread the Needle (T-Rotations)
2 x 5
A2
Tall Kneeling SA KB Bottoms Up Press
2 x 8
A3
Russian KB Swing
2 x 12
B
BB Strict Press + Drop Jerk
C
BB Push Press
6 x 5
D
Tempo Front Squat
3, 3, 2, 2, 2 @ 50, 60, 65, 70, 75 %
E
BB RDL
3 x 6
F1
SA DB Row
3 x 8
F2
Seated DB Shoulder Press
3 x 12
A1
Heel Taps (box)
2 x 5
A2
Quadruped Hip Circles (CARs)
2 x 8
A3
Band Front Rack Stretch
2 x 3 @ 10
B1
Seated Jump to Box
3 x 3
B2
Broad Jump
3 x 2
C
Mid Block Clean
2, 2, 2, 2, 2, 3, 3 @ 60, 65, 70, 75, 80, 65, 65 %
D
Pause Back Squat + Back Squat
5 x 5 @ 60 %
E1
Glute-Ham Raise
3 x 5
E2
Pendlay Row
3 x 12
E3
SA KB Overhead March
3 x 6
A1
Prone Incline L Press
2 x 8
A2
band overhead pull aparts
2 x 15
A3
Adductor Rock Backs
2 x 10
B
1" Halting Snatch
5 x 2 @ 60, _ , _ , _ , 70 %
C
Halting Power Clean & Jerk (Halt Above Knee)
5 x 2 @ 60 %
D
Clean Pull
5 x 3 @ 75, 80, 85, 85, 85 %
E1
Neutral Grip Pull Up
3 x 5
E2
GHD Back Extensions
3 x 8
Zack Lebo
Zack is a National Level USAW Coach and CSCS. He has been coaching since 2014 and is the owner and head coach of Category 5 Athletics in Tampa, FL.
Cat 5 is all about helping people become better humans and athletes in order to be successful in the sport of Weightlifting. Join us on the platform and become part of the team!
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Team Cat 5 - Competitive
Team Cat 5 - Competitive
Team Cat 5 - Competitive
