New

Club Program (5 Days/Week)

South Georgia Barbell

Olympic Lifting, Weightlifting
Coach
Matt Cannon

**Our club program is a comprehensive 5 day/week Olympic weightlifting program tailored for both beginning lifters and intermediate athletes aiming to compete. Designed to build strength, technique, and confidence, our program offers structured workouts that progressively challenge and develop lifting skills. Get the benefit of weekly check ins and coaching. Whether you're just starting your weightlifting journey or looking to refine your skills for competition, our program provides the tools and support needed to achieve your goals.

** Club Programming will prepare our athletes for AO Series 1, USAW Nationals, and USAW American Open Finals. This program is perfect for an athlete who is intending to qualify and compete at any of the American Open events.**

benefit-image-0
Train With a Team
Be a part of our team here at South Ga Barbell! You will get quality programming and an amazing community of athletes that support each other 100% of the time.
benefit-image-1
Weekly Check Ins
Receive weekly check ins and coaching. Expect feedback 1-2 Days a week.
benefit-image-2
Competition Coaching
With Club Programming you'll receive meet coaching at AO1, Nationals, and AO Finals.
Features
feature-icon
Access to your coaches
Receive feedback 1-2 Days a week
feature-icon
Programming 5 days per week
A 5 day a week olympic weightlifting program designed for the beginner and intermediate lifter.
feature-icon
Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Bummer Plates // Squat Rack
Recommended
Pulling Blocks // Dumbbells // Pull Up Bar // Kettlebells
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Week 1 Day 1

Prep

A

Lifting Prep

3 Sets 10 Banded Pull Apart 10/10 Banded Lateral Walks 10 Banded Glute Bridge -then- 5 Snatch Pulls From Power Position 5 Muscle Snatch From Power Position 5 BTN Snatch Strict Press 5 BTN Snatch Push Press 5 OHS 5 Snatch Balance 5 Snatch From Power Position

B

Snatch Lift Off

4 x 5 @ 55 %

C

Power Snatch

4 x 3 @ 60 %

D

Front Squat

4 x 4 @ 60 %

E1

Pull-Up

3 x 5

E2

DB Bicep Curls

3 x 10

E3

Bird Dog

3 x 20

E4

Dead Bug

3 x 20

F1

Couch Stretch (Hip Flexors)

1 x 1:00

F2

Pigeon Stretch

1 x 1:00

F3

Prone Scorpion

1 x 1:00

G

Lat & Pec Stretch

2 x 1:00

Tuesday
Week 1 Day 2

Prep

A

Lifting Prep

3 Sets 10 Banded Pull Apart 10/10 Banded Lateral Walks 10 Banded Glute Bridge -then- 5 Snatch Pulls From Power Position 5 Muscle Snatch From Power Position 5 BTN Snatch Strict Press 5 BTN Snatch Push Press 5 OHS 5 Snatch Balance 5 Snatch From Power Position

B

Power Clean

4 x 3 @ 65 %

C

Clean

4 x 2 @ 70 %

D

Power Jerk

4 x 4 @ 55 %

E1

DB Bench Press

3 x 10

E2

Dip

3 x 10

E3

Hollow Hold

3 x 0:30

E4

DB Farmer's Walk

3 x 100

F1

Couch Stretch (Hip Flexors)

1 x 1:00

F2

Pigeon Stretch

1 x 1:00

F3

Prone Scorpion

1 x 1:00

G

Lat & Pec Stretch

2 x 1:00

Wednesday
Week 1 Day 3

Prep

A

Lifting Prep

3 Sets 10 Banded Pull Apart 10/10 Banded Lateral Walks 10 Banded Glute Bridge -then- 5 Snatch Pulls From Power Position 5 Muscle Snatch From Power Position 5 BTN Snatch Strict Press 5 BTN Snatch Push Press 5 OHS 5 Snatch Balance 5 Snatch From Power Position

B

Hang Power Snatch

4 x 5 @ 55 %

C

Snatch

4 x 3 @ 60 %

D

Back Squat

4 x 4 @ 60 %

E1

Assault Bike

3 x 0:45

E2

Front Rack Walking Lunge

3 x 10

E3

Glute Bridge

3 x 10

E4

Bulgarian Split Squat

3 x 10

F1

Couch Stretch (Hip Flexors)

1 x 1:00

F2

Pigeon Stretch

1 x 1:00

F3

Prone Scorpion

1 x 1:00

G

Lat & Pec Stretch

2 x 1:00

Thursday
Week 1 Day 4

Prep

A

Lifting Prep

3 Sets 10 Banded Pull Apart 10/10 Banded Lateral Walks 10 Banded Glute Bridge -then- 5 Snatch Pulls From Power Position 5 Muscle Snatch From Power Position 5 BTN Snatch Strict Press 5 BTN Snatch Push Press 5 OHS 5 Snatch Balance 5 Snatch From Power Position

B

Power Snatch + Snatch

4 x 2 @ 60 %

C

Power Clean + Clean + Jerk

4 x 3 @ 65 %

D

Clean Grip Deadlift

4 x 4 @ 100 %

E1

Pull-Up

3 x 5

E2

Double KB Push Press

3 x 10

E3

Side Plank

3 x 0:30

F1

Couch Stretch (Hip Flexors)

1 x 1:00

F2

Pigeon Stretch

1 x 1:00

F3

Prone Scorpion

1 x 1:00

G

Lat & Pec Stretch

2 x 1:00

Saturday
Week 1 Day 6

Prep

A

Lifting Prep

3 Sets 10 Banded Pull Apart 10/10 Banded Lateral Walks 10 Banded Glute Bridge -then- 5 Snatch Pulls From Power Position 5 Muscle Snatch From Power Position 5 BTN Snatch Strict Press 5 BTN Snatch Push Press 5 OHS 5 Snatch Balance 5 Snatch From Power Position

B

Snatch

4 x 2 @ 70 %

C

USAW Clean and Jerk

4 x 2 @ 70 %

D

Front Squat

4 x 4 @ 65 %

E

Push Press

4 x 5 @ 55 %

F1

Couch Stretch (Hip Flexors)

1 x 1:00

F2

Pigeon Stretch

1 x 1:00

F3

Prone Scorpion

1 x 1:00

G

Lat & Pec Stretch

2 x 1:00

Coach
coach-avatar Matt Cannon

As the Owner and Head Coach, Matt is a USAW L2 Coach with 10+ years of Coaching and Athletic Development expeirence.

closer-image-1
closer-image-2
We Want To Help You Succeed

At SGB, we are deeply committed to the success of our athletes, regardless of their current skill level. We believe that every individual possesses unique potential and that with the right support, training, and encouragement, they can achieve remarkable a

Start My 7-Day Free Trial
closer-image-3
The Proof
verified-athlete-avatar Emma Meads

Youth Athlete National Medalist

Verified Athlete

""I've been training with SGB since I started weightlifting. I love having coaches that care about me and a community that continues to push me every day.""

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Club Program (5 Days/Week)
screenshot1
Club Program (5 Days/Week)
screenshot2
Club Program (5 Days/Week)
screenshot3
Club Program (5 Days/Week)