Coach Oates
Weightlifting, Olympic LiftingDigbeth barbell club team training program is ideal for those with an understanding of the weightlifting movements and looking to improve technique and most of all develop strength!
The program is broken down into 5 sessions, 1 of which is an optional accessory workout. 3 of the sessions are based upon a singular part of weightlifting with the final session of the week consisting of both the weightlifting movements.
Features5 sessions per week
Must use App app to view and log training
Team Training
Recovery
A
Sleep (hrs)
1. On A scale of 1-10 how has your sleep been this week? 2. Average Sleep per night (hours)?
Nutrition
B
1. On A scale of 1-10 how has your nutrition been this week?
Bodyweight
C
1. Weight in KG
Body Fat
D
1. Body Fat %
General
E
1. What 1 thing can you do to improve on during the next 7 days?
A
RAMP Warm Up Protocol
1 x 1
B
Snatch Balance
3 x 3 @ 90, 90, 95 %
C
Snatch Pull + Snatch
5 x 2 @ 90 %
D
Snatch High Pull
3 x 5 @ 90, 95, 100 %
A
RAMP Warm Up Protocol
1 x 1
B
Back Squat
3 x 1 @ 100 %
C
Bench Press
3 x 1 @ 100 %
A
RAMP Warm Up Protocol
1 x 1
B
Squat Clean Thruster
3 x 3
C
Clean & Jerk
4 x 2 @ 90 %
D
Push Press
3 x 5
A
RAMP Warm Up Protocol
B
Conventional Deadlift
3 x 1 @ 100 %
C
Strict Press
3 x 1 @ 100 %
A
Snatch
5 x 1 @ 100, 90, 90, 95, 95 %
B
Clean & Jerk
5 x 1 @ 100, 90, 90, 95, 95 %
When you join a team you’re getting more than programming, you’re joining an online community.
4 Day Weightlifting Team Program
4 Day Weightlifting Team Program
4 Day Weightlifting Team Program
