Lone Star
Program designed to to build conditioning and strength in the weightlifting movements. Modified to satisfy a volume phase (part of a 4 phase program)
Features5 sessions per week
Must use App app to view and log training
Team Training
A
Press in Snatch
3 x 5
B
Above Knee Hang Snatch
3, 2, 2, 2 @ 65, 70, 75, 75 %
C
Clean and Jerk
3, 2, 2, 2 @ 65, 70, 75, 75 %
D
Back Squat
3 x 6 @ 75 %
E1
Back Extension
3 x 10
E2
Hanging Leg Raises
3 x MAX
E3
Reverse Crunch
3 x 15
A
Hang Muscle Snatch
3 x 3
B
Hip Snatch
5, 3, 3 @ 60, 65, 65 %
C
Power Clean + Power Jerk
6 x 2 @ 70 %
D
Snatch Pull
4 x 3 @ 85, 90, 95, 85 %
E1
Russian Twist
3 x 10
E2
Plank
3 x 0:30
A
Press In Clean
3 x 5
B
Hang Clean + Jerk
2, 2, 2, 1 @ 70, 70, 70, 75 %
C
Snatch
3, 2, 2, 2 @ 65, 70, 75, 80 %
D
Front Squat
3 x 6 @ 70 %
E1
Lu Raises
E2
Plyo Push-Up
3 x 10
A
Muscle Snatch
3 x 3
B
Hang Muscle clean
C
High-Hang Clean
3 x 3 @ 65 %
D
Clean Pull
4 x 3 @ 85, 90, 95, 85 %
E1
Pull-Up
3 x 10
E2
Dips
3 x 8
A
Tall Snatch
3 x 3
B
Snatch
4 x 1 @ 70, 75, 80, MAX %
C
Tall Power Jerk Behind the Neck
D
Back Squat
4 x 1 @ 80, 85, 90, MAX %
E1
DB Rear Foot Elevated Split Squat
3 x 8
E2
Good Morning
3 x 8
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Beginner / Intermediate Weightlifting
Beginner / Intermediate Weightlifting
Beginner / Intermediate Weightlifting
