Fourteen Forty Compete - 5 Day
Fourteen Forty Collective
Weightlifting, Olympic LiftingThe Compete Team
Built for athletes training to compete locally or take their training to the next level. The intention behind this team is technical improvement and strength development to continue to move athletes along the competitive process.
Recommended Athlete: Intermediate
5 Day or 4 Day per week options
Each training day includes technique primers, main lifts, and accessory work
Long-term phasic training plans to address technical progress, strength building, and physical qualities needed to drive progress in the sport
Weekly video review + monthly athlete check-ins to review progress and set goals
4-week competition prep available for athletes competing outside of the team schedule
Active communication from Coaches both team-wide and individually
Daily Primer
A
3 Rounds: 5 Empty bar muscle snatch 3 Box Jump 20 Banded Face Pull
B
Snatch Pull to Knee + Snatch
4, 4, 4, 3, 3, 3, 3 @ 65, 65, 65, 70, 70, 70, 70 %
C
Back Squat
7, 3, 7, 3 @ 65, 75, 65, 75 %
D
Jerk Balance
4 x 4 @ 50 %
E1
Pendlay Row
10, 10, 6, 6
E2
Z-Press
4 x 8
Daily Primer
A
5 Minute of machine work ( Row / Bike ) 3 Rounds 10 kettlebell swings 4 Depth Jumps
B
Snatch Grip Power Jerk + Overhead Squat
4 x 1
C
Power Clean + Front Squat + Low Hang Clean
6 x 1 @ 65, 65, 70, 70, _ , _ %
D
Push Press + Push Jerk + Split Jerk
6 x 1
E1
Paloff Press
3 x 10
E2
1-Arm KB Front Rack Carry
3 x 60
Daily Primer
A
3 Rounds 5 Lateral Box step up (each leg) 20 Glute Bridge 10 Snatch grip sotts press with PVC *sotts press is a press from behind the neck to overhead while maintaining the bottom position of your snatch*
B
Block Snatch
2, 2, 2, 2, 1, 1, 1, 1, 1, 1 @ 60, 65, 70, 70, 75, 75, 80, 80, 80, 80 %
C
Pause Snatch Deadlift + Snatch Pull + Snatch High Pull
4 x 1 @ 90 %
D
Front Squat
3 x 4
E1
Rear Foot Elevated Split Squat
3 x 6
E2
Double Deadbug
3 x 12
Daily Primer
A
3 Rounds 30 Second squat hold 20 Banded Good Morning 5 Empty bar clean and jerk
B
USAW Clean and Jerk
1 x 3
C
Hip Snatch
5 x 2 @ 60 %
D
Clean Deadlift
4 x 4 @ 85 %
E1
Chest-Supported DB Row
3 x 12
E2
Incline Bench Press
3 x 12
Daily Primer
A
3 Minutes of machine work 3 Rounds 6 YTW 3 Tall Snatch + 3 Overhead Squat
B
Muscle Snatch
3 x 3 @ 50 %
C
Snatch
3, 2, 1, 2, 2, 1, 1 @ 70, 75, 80, 75, 80, 85, 85 %
D
Back Squat
5 x 2 @ 75 %
E
Snatch Grip RDL
3 x 6 @ 70 %
F1
Weighted Plank Hold
3 x 0:40
F2
Back Extension
3 x 12
Kyle Fields
Coaching Nationally since 2015 Kyle has worked with athletes of all ages from Youth through Masters. Over the last 8 years, he has produced some of the strongest Youth, Junior, Senior, and Masters in the Country, including Junior and Master American Record Holders, Youth and Junior International Medalists, multiple Senior National Medalists, and over 100 athletes to National Championships.
Kelsey Koontz
Kelsey developed a passion for sports and fitness at a young age. She transitioned into competitive Olympic weightlifting after finishing her collegiate track and field career at Lock Haven University. She continues to compete as a senior national-level athlete and has done so since 2020. Kelsey obtained her USA Weightlifting L1 and actively coaches’ athletes at both local and national levels.
We have a strong belief that happier athletes make better athletes. When joining Fourteen Forty you are become a part of a community, and we cant wait to support you as both an athlete and a human.
Start My 7-Day Free Trial
When you join a team you’re getting more than programming, you’re joining an online community.
Fourteen Forty Compete - 5 Day
Fourteen Forty Compete - 5 Day
Fourteen Forty Compete - 5 Day
