London Weightlifting
6 sessions per week
Must use App app to view and log training
Team Training
A
LW Warm Up
B
Tempo Paused Front Squat
5, 4, 3, 2, 2, 2, 2, 2, 2 @ 45, 55, 60, 65, 70, 75, 80, 80, 80 %
C
Low Hang Snatch
10 x 2
D
Bent Over Row
3 x 6 @ 8
E
Diamond Push-Up
6, 6, MAX
A
LW Warm Up
B
Clean Panda Pull + Power Clean
1.2, 1.2, 1.2, 1.2, 1.1, 1.1, 1.1, 1.1
C
Low Hang Clean
10 x 1
D
Paused Clean Pull
4 x 2 @ 100 %
E
Standing DB Upright Row
3 x 8 @ 8
F
Wide Grip Pull Ups
6, 6, MAX
G
KB Overhead Carry
3 x 24
A
LW Warm Up
B
Power Snatch
10 x 1
C
Tempo Back Squat
5 x 2 @ 8, _ , _ , _ , _
D
Bulgarian Split Squat
3 x 6 @ 8
E
Weighted Farmers Squat
8, 8, MAX
A
LW Warm Up
B
Hang Muscle Clean + Paused Push Press
8 x 2.2
C
Pause Jerk
10 x 1
D
Paused Push Press
4 x 3
E1
Single Leg Lying Leg Curl
3 x 12
E2
Cable Curl
3 x 12
E3
Cable/Rope Face Pull
3 x 12
A
LW Warm Up
B
Hip Snatch + OHS
8 x 1
C
Hang Power Clean
8 x 1
D
Deficit Reverse Lunge
5 x 8
E
B-Stance Hip Thrust
3 x 6 @ 8
F
Single Leg RDL
6, 6, MAX
A
LW Warm Up
B
Deep Squat Depth Jump
4 x 4
C
Snatch
10 x 2
D
Clean & Jerk
10 x 1
E1
Alternating DB Plank Rows
3 x 16
E2
Supermans
3 x 15
E3
Suitcase Carry
3 x 30
When you join a team you’re getting more than programming, you’re joining an online community.
London Weightlifting Club Program
London Weightlifting Club Program
London Weightlifting Club Program
