OlyStrength Weightlifting Beginners Club
OlyStrength Weightlifting
Olympic Lifting, Weightlifting, Functional FitnessJoin today and claim your FREE 7-day trial! After that, only $20 per month!
Olympic weightlifting is a dynamic sport that demands power, strength, speed, and technique. The OlyStrength Weightlifitng Beginners Club is here to serve as your starter guide to the world of Olympic weightlifting. When you join, you'll begin learning the necessary mechanics for executing the snatch, the clean, and the jerk. You'll develop strength and gain confidence in performing these lifts. You'll also become a part of a vibrant community of athletes that will keep you motivated and accountable every day (in a good way).
Athletes that join will have access to 5 individual training sessions per week. Each training session will include a general mobility warm-up, a barbell warm-up, 3 core strength components, and 2 accessory components. Registered athletes will also have access to coaches for technique analysis and feedback.
Whether you're an inexperienced lifter or someone getting back into it, our primary goal is to provide a safe and enjoyable program with exemplary results. Join today and become a part of the OlyStrength Weightlifting team!
Prep
A
2 Rounds (No Measure): - 10 Banded Pass Throughs - 10 (per side) Banded Around the Worlds - 10 Banded Overhead Squats - 10 Banded Overhead Squats Jumps
Prep
B
3 Rounds with an Empty Barbell (No Measure): - 8 Tall Muscle Snatch - 5 Snatch Press - 3 Overhead Squat
C
Dip Power Snatch
3 x 1
D
Snatch Shrugs
5 x 3
E
Overhead Squat
3 x 5
F
Snatch Push Press
3 x 10
G
Toe Touching Sit Ups
3 x 15
Prep
A
2 Rounds (No Measure): 10 Banded Dealifts 10 Upright Rows 10 Banded Snatches 10 Banded Good Mornings
Prep
B
3 Rounds with an Empty Barbell (No Measure): - 8 Snatch Grip Stiffed Legged Deadlifts - 5 Snatch Grip Upright Rows - 3 Tall Muscle Snatches
C
Dip Muscle Snatch
5 x 3
D
Snatch High Pull from the Power Position
4 x 3
E
Snatch Lift Off
3 x 3
F
Barbell Bicep Curl
3 x 10
G
Bench Dips
3 x 10
Prep
A
2 Rounds (No Measure): - 30 seconds (per side) Banded Front Rack Stretch - 10 Face Pulls - 10 Banded Front Squats - 10 Banded Hip Thrusts
Prep
B
3 Rounds with an Empty Barbell (No Measure): - 8 Tall Muscle Clean - 5 Behind the Neck Double Elbow Raises - 3 Front Squats
C
Dip Power Clean
3 x 1
D
Clean Shrugs
5 x 3
E
Front Squat
3 x 10
F
Pronated Body Rows
3 x 10
G
Hollow Holds
3 x 0:45
Prep
A
2 Rounds (No Measure): - 10 Banded Deadlifts - 10 (per side) Quadruped Hip Extension - 10 Prone Snow Angels - 30 Seconds Box Front Rack Stretch
Prep
B
3 Rounds with an Empty Barbell (No Measure): - 8 Clean Grip Stiffed Legged Deadlifts - 5 Clean Grip Upright Rows - 3 Tall Muscle Cleans
C
Dip Muscle Clean
5 x 3
D
Clean High Pulls from the Power Position
4 x 3
E
Clean Lift Off
3 x 3
F
Banded Good Mornings
3 x 15
G
Banded Lateral Walk
3 x 15
Prep
A
Jerk Mobility Warm Up (Tier 1)
3 Rounds (No Measure): - 10 (per side) Walking Samson Stretch - 10 Bodyweight Quarter Squat Jumps - 10 (per side) Bird Dog Knee to Elbows - 10 Scapular Push Ups On Elbows
Prep
B
Jerk Barbell Warm Up (Tier 1)
3 Rounds with and Empty Barbell (No Measure): - 5 Barbell Behind the Neck Elbow Pumps - 8 Shoulder Press - 10 Quart Squat Jumps
C
Shoulder Press
3 x 1
D
Jerk Dip
5 x 3
E
Back Squat
3 x 10
Accessory Training #1
F
Split Jerk Foot Work Drill (No Barbell)
- Complete 3 sets of 10 "Drop to Split + Arm Action" - Watch the first video to determine your split jerk stance - Watch the second video to see how to perform the "Drop to Split + Arm Action"
G
Bodyweight Russian Twists
3 x 20
Anthony B. Rodriguez
As owner of OlyStrength Weightlifting, I am excited to bring you programming that is designed to not only satisfy your athletic needs but also drive your fitness growth. I am a certified USAW Level 2 Strength and Conditioning Coach, and a Level 2 CrossFit Training Instructor with over 10+ years of coaching and competition experience. I am confident that my skills can help you reach your goals.
Whether you're training for overall wellness or a competition, OlyStrength Weightlifting promises exemplary results at a low cost. If you are not satisfied after your 7-day free trial, you'll receive a full refund. No questions asked. No gimmicks. Period.
Start My 7-Day Free Trial
When you join a team you’re getting more than programming, you’re joining an online community.
OlyStrength Weightlifting Beginners Club
OlyStrength Weightlifting Beginners Club
OlyStrength Weightlifting Beginners Club
