Olympic Weightlifting - Back to Lifting

The Garage Gym

Olympic Lifting
Coach
Lauren Moreland

This program is perfect for new lifters or those athletes looking to get back into training the snatch, clean and jerk. The first 4-week training block focuses on conditioning work using lighter loads and higher rep schemes to get you reintroduced to the weightlifting movements, while training your speed and improving your work capacity.

It also incorporates accessory work to strengthen your overhead position, core and back. If you're new to the sport, need to get back into lifting after a hiatus or just want to focus on speed and technique in the lifts this team is for you.

No matter when you join, the first 7 days are free. Only $30 per month thereafter.

$30 / mo
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Commit to rebuilding your...
Work Capacity // Stamina // Efficiency // Technique // Speed // Precision // Confidence // Grit
Features
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Programming 3 days per week
With 3 training days per week and about an hour of training time, sessions have been written with your busy schedule in mind. All business, no fluff.
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Delivered through TrainHeroic
The TrainHeroic app makes taking your training with you simple and convenient. Track your sessions, record your reps, sets and PR's all in one place!
Equipment
Required
Barbell // Bumper Plates // Squat Rack
Recommended
Dumbbells or Kettlebells // Resistance Bands
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 2 Day 1

A1

Low Lunge with T-Spine Rotation

1 x 3

A2

Band Pull-Apart

1 x 15

A3

Air Squat

1 x 20

A4

Cardio

1 x 3:00

B

Overhead Squat

3 x 5 @ 65 %

C

Snatch

4 x 3 @ 60, 60, 65, 65 %

D

Clean

4 x 3 @ 60, 60, 65, 65 %

E

Clean Deadlift

3 x 5

F

Bent Over Row

4 x 10

G

Plank

3 x 0:30

H

Front Rack Barbell Stretch

1 x 10

I

KB Weighted Calf Stretch

1 x 0:30

J

Pigeon Pose

1 x 0:30

Tuesday
Week 2 Day 3

A1

Cardio

1 x 3:00

A2

Low Lunge with T-Spine Rotation

1 x 3

A3

Body Weight Good Morning

1 x 10

A4

Press in Snatch

2 x 5

B

Power Snatch + Overhead Squat

4 x 6 @ 143.3 kg

C

Power Clean + Front Squat + Power Jerk

4 x 9 @ 143.3 kg

D

Back Squat

4 x 10 @ 60 %

E

Shoulder Press

4 x 8

F

Good Morning

4 x 8

G

Dead Bug

3 x 12

H

Front Rack Barbell Stretch

1 x 10

I

KB Weighted Calf Stretch

1 x 0:30

J

Hamstring Stretch

1 x 0:30

Thursday
Week 2 Day 5

A1

Cardio

1 x 3:00

A2

Band Pull-Apart

1 x 15

A3

Clean Grip Overhead Squat

2 x 5

A4

Shoulder Press

1 x 5

B

Push Press

5 x 5 @ 60 %

C

Clean & Jerk

4 x 3 @ 60, 60, 65, 65 %

D

Front Squat

3 x 8 @ 60 %

E

Snatch Deadlift

3 x 5

F

Bicep Curl to Overhead Press

4 x 10

G

Hollow Hold

3 x 0:30

H

Side Laying Thoracic Rotation

1 x 0:30

I

Kneeling Hip Flexor Stretch

1 x 0:30

J

Forearm Floor Stretch

1 x 0:30

Coach
More from The Garage Gym
coach-avatar Lauren Moreland

Strength and Conditioning Specialist (NSCA), USAW Coach and Athlete, Personal Trainer (NASM)

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Olympic Weightlifting - Back to Lifting
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Olympic Weightlifting - Back to Lifting
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Olympic Weightlifting - Back to Lifting
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