Team OlyCore

ALBACORE

Weightlifting, Functional Fitness, Functional Training

Coach

Thomas Korsgård Lund

Training is supposed to be fun. If you don't enjoy your planned sessions, chances are you will deviate from the plan. And I can't have that. I strive to make all sessions and elements of each session enjoyable, purposeful and engaging to work through. Naturally, there is a devious and carefully orchestrated plan underneath all the fun - random training leads to random results.

This training plan covers all the bases of Olympic weightlifting; Olympic lifting and the relevant auxiliaries; Strength training; Strict gymnastics; Powerbuilding; Plyometrics, & optional Barbell Cycling elements.

All covered in 4 weekly 90-minute sessions of endless variety.

Technical video feedback included 🎯

Some specific chink in your armour? Reach out to me and let's make an individual plan of action 🤝

$60 / mo

Start My 7-Day Free Trial

STOP BEING WEAK

You could be stronger. And you know there is no real excuse to not put in the work to make this happen. If you keep faffing about with your strength- and lifting work like most crossfitters, you will remain weak and feeble. Let's not do this, right? This is equally true for you competitive Olympic weightlifters, so stop feeling safe 🫵

YOU CANNOT FIRE A CANNON FROM A CANOE

Chinese weightlifters are strong. They are also jacked AF. Besides having been selected carefully from a genepool of literally billions of people, and, ALLEDGEDLY, being artificially enhanced, Chinese lifters don't skip their 'powerbuilding' work in the gym. Let's follow at least THAT example to a T and put in the God damned work 💥

CHINESE PRINCIPLES > YOUR PRINCIPLES

One cannot disagree with the fundamental principles of the Chinese school of Olympic weightlifting. These principles are universal truths that can be applied constructively, whether the athlete is a beginner or competing at the highest level. China is the world’s leading weightlifting nation. Period 🇨🇳

MOTIVATION, SCHMOTIVATION

In the post-industrial Western world, factors of motivation have become much more than carrots and sticks. We need a purpose that fules our fire, we find it immensely satisfying to learn new skills and we actively consider the extent of autonomy we want. I take all these factors into consideration when I plan your training 📈

JOIN THE COOL KIDS

Being part of something bigger and cooler than ourselves is awesome and takes the Iron Game to another level. We all know we perform and feel better among our likeminded peers - this is because only these people understand the profoundness of our unique project of selfrealisation ⚛️

Features

I AM YOUR COACH 🤝

Not some random team of clowns in an office that know nothing (like John Snow) 🤡

Programming 4 days per week

Olympic lifting + auxiliaries and strength training, combined with strict gymnastics, powerbuilding, plyometrics, and optional barbell cycling 🤝

DEMO VIDEOS BY YOURS TRULY

Watch them. Read the guidelines. They are solid 🫵

VIDEO FEEDBACK INCLUDED

Post your videos in the facebook group and I'll provide feedback that is actionable, and engaging ✌️

AWESOME APP

PDFs and spreadsheets? LOL. I deliver my programming through an awesome app that allows us to keep track of everything in a very user friendly way 🚀

Equipment

Required

Barbell & Bumper plates // Rack // Pull-up bar

Recommended

Earplugs // Plyo boxes // Pre-workout powder // Dumbbells

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

OC1_W1_S1

Prep

OLYCORE: Snatch Prep 1.0

Let's get primed to move like a hot knife through butter 🧈 2-3 rounds for quality: - 20 sec dead hang - 10-20 sec handstand hold - 3 slow Jefferson curls - 3 Chun snatches - 3 overhead squats

Snatch Deadlift + Snatch Pull + Chun Snatch + Bolted Power Snatch + Bolted Snatch

10 x 1 @ _ , _ , 40, 50, 60, 65, 70, 70, 75, 80 %

Bolted Snatch

3 x 1 @ 83, 85, 83 %

Clean (Albacore)

5, 4, 3, 3, 3, 3, 3 @ 50, 60, 70, 80, 75, 70, 65 %

Split Press + Jerk Balance

4 x 10

Split Jerk (Albacore)

7 x 3 @ 40, 50, 60, 65, 70, 70, 70 %

Box Pistol Squat

12, 11, 10, 9, 8 @ 7

Chest-to-bar Pull-up (strict)

4 x 3

Tempo Deficit Handstand Push-up

4 x 3 @ 3

Rest (Albacore)

3 x 1:00 @ 0

Tuesday

OC1_W1_S2

Prep

OLYCORE: Power Prep 1.0

Let's get good and ready for the power work ✊ 2 rounds for quality: - 6 Jefferson curls - 9 power snatches - 12 box jump-overs - 20" (step-down version)

Power Snatch (TnG)

5 x 5

Deadlift (TnG)

3, 2, 1, 1, _ @ 60, 70, 75, 80, 65 %

Tempo Push Press

4 x 5

Push Press (Albacore)

3 x 8

Front Squat (Albacore)

6 x 3 @ 60, 70, 75, 75, 70, 70 %

Ring Push-up (Albacore)

Dip Bar Leg Raise

Feet Elevated Ring Row with a Hold

4 x 5 @ 3

Chinese Plank

4 x 30

Rest (Albacore)

3 x 1:00

Thursday

OC1_W1_S3

Prep

OLYCORE: C&J Prep 1.0

Let's get primed to move like a hot knife through butter 🧈 2-3 rounds for quality: - 20 sec pendulum dead hang - 10-20 sec handstand hold - 3 slow Jefferson curls - 3 muscle cleans - 3 thrusters - 20 overhead jumps

Paused Power Clean + Clean + Paused Push Jerk + Paused Split Jerk + Split Jerk

@ _ , _ , _ , _ , 55, 60, 65, 70, 75 %

Clean & Jerk (Albacore)

@ 78, 80, 80 %

Hang Snatch (Albacore)

3, 2, 1, 3, 2, 1, 3, 2, 1 @ 63, 68, 73, 65, 70, 75, 68, 73, 78 %

Snatch Balance + Overhead Squat

7, 6, 5, 4, 3, 2 @ 60, 65, 70, 75, 78, 80 %

Power Clean + Push Jerk (Albacore)

10, 8, 6, _ @ 45, 55, 65, 70 %

Back Squat (albacore)

6 x 3 @ 65 %

High Box Jump

6 x 3

Saturday

OC1_W1_S4

Prep

OLYCORE: Snatch Prep 1.1

Let's get primed to move like a hot knife through butter 🧈 2-3 rounds for quality: - 10 kip swings - 10 handstand shoulder taps (piked on a box if necessary) - 3 slow Jefferson curls - 3 drop snatch balance - 3 pull-under snatches

Pull-under Snatch

5 x 3

Snatch (Albacore)

10 x 1

Pull-under Clean + Clean + Split Jerk

5 x 1 @ 25, 30, 35, 38, 40 %

Clean & Jerk (Albacore)

7 x 1

Back Squat (albacore)

6 x 3 @ 50, 60, 70, 80, 75, 70 %

Albacore Snatch Pull Complex

5 x 1 @ 60, 65, 70, 75, 80 %