HiBreed CF Weightlifting
HiBreed Training
HiBreed – Weightlifting Focus Love the barbell? You're home. This program puts snatch, clean & jerk, and strength work front and center, supported by targeted accessory work and conditioning. Weekly programming with a scientific edge. Designed for all levels with scaling, substitutions, and coaching support via chat. 90-minute sessions with tracking included.
A
3 Position Clean
6 x 1
B
Paused Overhead Squat
5 x 3
C1
Strict Press
3 x 10
C2
Kelso Shrug
3 x 12
D
GHD Sit-Up
3 x 10
Circuit
E
EMOM x 15 - 10-15 cal Row - 15 easy Power Snatches - 2x8m Handstand Walk / 30m Bear Crawl Scale weights and die HSW Length as needed. Make sure to have a moderate intensity @RPE 7-8
A
Hang Snatch
5 x 3
B
Heels elevated Back Squats
3 x 8
C
Strict Pull Ups
3 x 10
D
Dumbell Crossbody Deadlifts
3 x 12
Circuit
E
For time: 50 lateral Burpees 30 Power Cleans (60/40) 15 Bar Muscle Ups @RPE 9 - this should be tough. But scale the weight as needed to not get stuck. Scaling for BMU: 15 Pull Ups + 15 Push Ups (in your variation)
Wednesday Cardio
A
45 min AMRAP 400m Run 30 weighted Box Step Up 20 Push Ups 10 one arm Devil Press (5/5) @RPE 7 - Controlled tempo over the 45min. Never hit a wall. Try to be as consistent as possible.
A
3 Pos Snatch
6 x 1
B
Hang Clean
5 x 3
C
Back Squat
3 x 6
D
Behind the Neck Press
3 x 6
E1
DB Bicep Curls
E2
Partner Nordic Hamstring Curl
3 x 6
A
Snatch Grip Deadlifts
3 x 6
B
Push Jerk
5 x 3
Circuit
C
50 Box Jump overs (step down) 100 DB Push Press (easy) 3min Rest - repeat
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HiBreed CF Weightlifting
HiBreed CF Weightlifting
HiBreed CF Weightlifting
