Lone Star

Coach
Rodrigo Luna

Program designed to to build conditioning and strength in the weightlifting movements. Modified to satisfy a volume phase (part of a 4 phase program)

Features
5 sessions per week
Must use App app to view and log training
Team Training
Equipment
Recommended
BarbellBumper platesSquat Rack
sample week banner image
phoneMockup
Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1 Day 1

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

Monday
Week 1 Day 2

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

Tuesday
Week 1 Day 3

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

Thursday
Week 1 Day 5

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

Friday
Week 1 Day 6

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

Coach
coach-avatar Rodrigo Luna

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Beginner / Intermediate Weightlifting
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Beginner / Intermediate Weightlifting
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Beginner / Intermediate Weightlifting
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Beginner / Intermediate Weightlifting