This is a complete weightlifting program that will help you:
Each training day (4x/week) will consist of:
This program is written by Head Coach Quinn Henoch, who is a competitive weightlifter and a Doctor of Physical Therapy.
Your training will be supervised by the ClinicalAthlete Weightlifting coaching staff, & you’ll also be training virtually alongside teammates for support & competition.
If you follow this program, you will be well conditioned for the sport of weightlifting.
Money-back guarantee - if you don't believe in the programming before the end of your first month, we'll refund your money.
A
Snatch Barbell Warm Up
B
Floating Snatch + Snatch
4 x 2
C
Jerk Balance
4 x 3
D
Back Squat
3 x 5
E
Seated Dumbbell Overhead Press
3 x 8
F
Prone DB Row
3 x 8
Prep
A
Squat, Hop, Press, Hinge
2-3 rounds (or as many as you need) Goblet Squat - 8 reps Psuedo Hops - 10 reps Banded Overhead Press - 8 reps Snatch Grip Romanian Deadlift - 8 reps (empty bar)
B
Tall Snatch
3 x 3
C
Power Clean + Front Squat + Jerk
4 x 3
D
Front Squat
3 x 2
E
Staggered Stance Romanian Deadlift
3 x 6
F
Lat Pulldown
3 x 8
A
Snatch Barbell Warm Up
B
Power Snatch
3 x 2
C
Tall Power Jerk
3 x 3
D
Power Clean + Power Jerk
3 x 2
E
Front Squat
6 x 1
F
Row Exercise of Choice
3 x 8
A
Snatch Barbell Warm Up
B
Snatch Clusters
9 x 1
C
Jerk Balance
3 x 3
D
Clean & Jerk
5 x 1
E
Clean Deadlift
3 x 5
F
Push Press
3 x 3 @ 60, _ , _ %
G
Heels Elevated Goblet Squat
3 x 8
Quinn Henoch is a competitive weightlifter, Doctor of Physical Therapy, and author of a weightlifting book. His clinic is inside of a weightlifting gym and he has over 10 years of experience working directly with weightlifters from the beginner to international level, programming for performance & rehab. He teaches courses & presents internationally about the health & performance of weightlifters.
Start training with trusted coaches and an awesome Community
Start My 7-Day Free TrialWhen you join a team you’re getting more than programming, you’re joining an online community.