Level 3
ClinicalAthlete Weightlifting
Weightlifting, Olympic Lifting, Power Sports- Level 1 = 3 days per week
- Level 2 = 4 days per week
- Level 3 = 5 days per week
This is a complete weightlifting program that will help you:
- Develop the skills of the snatch and clean & jerk
- Strengthen the body positions necessary to support the lifts
- Have fun and set PRs
Each training day (5x/week) will consist of:
- Skill Work: main focus on the snatch, clean & jerk, or both
- Pillar Building exercises designed to strengthen your legs, torso, and overhead position
- Armor Building exercises designed to develop resiliency for specific body parts
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
Snatch Deadlift
3 x 3
D
Jerk Balance
4 x 3
E
Back Squat
4 x 5
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
4 x 3
C
Tall Power Jerk
3 x 3
D
Power Jerk
4 x 2 @ 70 %
E
Staggered Stance Romanian Deadlift
3 x 6
F
Seated Dumbbell Overhead Press
3 x 8
A
Snatch Barbell Warm Up
B
Power Snatch
3 x 2
C
Jerk Balance
3 x 3
D
Power Clean + Front Squat + Jerk
4 x 3
E
Front Squat
4 x 2
F
Lat Pulldown
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
Row Exercise of Choice
3 x 8
A
Snatch Barbell Warm Up
B
Snatch Push Press + Overhead Squat
3 x 3
C
Push Press + Push Jerk
3 x 3 @ 60 %
D
Front Squat
6 x 1
E
Heels Elevated Goblet Squat
3 x 8
Quinn Henoch
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.
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Level 3
Level 3
Level 3
