Keep Pulling
Olympic Lifting, WeightliftingOngoing Weightlifting Training Program by Keep Pulling. Training includes focus on position, technique, strength building, accessory work, and all exercises needed to help you improve at the Snatch, Clean, and Jerk!
These styles of programs have helped lifters of all levels from beginner to state champions and national medalists!
Prior knowledge and experience with strength training and Olympic Weightlifting is strongly recommended!
Features5 sessions per week
Must use App app to view and log training
Team Training
Prep
A
Snatch Warm Up #1
Crossover Symmetry: 2x8 x 3 exercises 3 Position Lunge: 2x3 per leg -- Snatch Specific: Snatch Grip Shrug + High Pull: bar - (5+5) x 2 Standing Muscle Snatch + OHS: bar - (3+3) x 3
B1
Power Position Snatch Jump
3 x 3
B2
Hang Snatch Jump
3 x 3
B3
Power Position Snatch
4 x 2 @ 0, 0, 40, 40 %
B4
Hang Snatch
5 x 2 @ 40, 40, 45, 45, 50 %
C
Snatch
3, 3, 2, 2, 2, 2, 2 @ 65, 65, 70, 70, 70, 75, 75 %
D
Snatch Deadlift
3 x 5 @ 90 %
E
Drop Snatch
4 x 3 @ 0, 0, 40, 40 %
Cooldown & Stretching
F
Basic hip stretching and recovery routine
Prep
A
Clean Grip Warm Up #1
Crossover Symmetry: 2x8 x 3 exercises Russian Baby Makers: 2x5 (hold 5s) Clean Grip Shrug + Upright Row: bar - (5+5) x 2 Standing Muscle Clean + FSQ: bar - (3+3) x 3
B1
Power Position Clean Jump
3 x 3 @ 0 %
B2
Hang Position Clean Jump
4 x 2 @ 0 %
C1
Hang Clean & Jerk
4 x 2 @ 40, 45, 50, 55 %
C2
Paused Clean & Jerk
3 x 2 @ 60 %
D
Clean & Jerk
3, 3, 2, 2, 2, 2, 2 @ 65, 65, 70, 70, 70, 75, 75 %
E1
Clean RDL
3 x 5 @ 80, 80, 85 %
E2
Back Squat
5, 5, 5, 5, 3 @ 65, 65, 70, 70, 75 %
F
Weighted Plank Hold
5 x 0:20
G
20 Minute Stretching Basics
Prep
A
Snatch Warm Up #1
Crossover Symmetry: 2x8 x 3 exercises 3 Position Lunge: 2x3 per leg -- Snatch Specific: Snatch Grip Shrug + High Pull: bar - (5+5) x 2 Standing Muscle Snatch + OHS: bar - (3+3) x 3
B1
Power Position Snatch Jump
3 x 3
B2
Power Position Snatch
4 x 2 @ 0, 0, 40, 40 %
B3
Hang Snatch Jump
3 x 3
B4
Hang Snatch
5 x 2 @ 40, 40, 45, 45, 50 %
C
Snatch DL + Snatch
2, 2, 2, 2, 1, 1, 1, 1, 1 @ 60, 60, 65, 65, 70, 70, 70, 70, 70 %
D
Snatch High Pull
3 x 4 @ 85 %
E
Overhead Squat
4 x 3 @ 0, 0, 40, 40 %
Cooldown & Stretching
F
Basic hip stretching and recovery routine
G
Strict Lower Hanging Leg Lifts
4 x 10
Conditioning
A
Overhead Prep #1
Crossover Symmetry: 2x8 x 3 exercises Bottom-Up KP Press: 2x8 per arm Barbell Strict Press: 2x8 @ bar
B
Shoulder Press
5, 5, 3, 3, 3 @ 65, 65, 70, 73, 76 %
C
Split Jerk
6 x 2 @ 60, 60, 65, 65, 70, 70 %
D
Front Squat
3, 3, 2, 2, 2 @ 65, 65, 70, 70, 75 %
E
20 Minute Stretching Basics
F1
DB Bench Press
3 x 12
F2
1-Arm DB Row
3 x 12
F3
Push-Up
3 x 10
F4
Pull-Up
4 x 5
Conditioning
A
Squat Warm Up #1
Paused Squat w/Thoracic Rotation: 2x5 Walking Knee Pull: 2x6 (per side) Deadbugs: 2x5 (per side)
B1
Tempo Back Squat
4 x 3 @ 0, 40, 50, 55 %
B2
Back Squat
6, 5, 5, 3, 3 @ 65, 70, 70, 75, 75 %
C
Clean RDL
4 x 4 @ 85, 85, 90, 90 %
D
Seated Box Jump
5 x 3
E
20 Minute Stretching Basics
When you join a team you’re getting more than programming, you’re joining an online community.
Team Keep Pulling
Team Keep Pulling
Team Keep Pulling
