The OlyStrong Team is programming designed to help you get strong, set PR's, and improve your technique.
This program is a 5 day per week program with new cycles starting every month, and peaking for Nationals Week and the American Open Finals.
Your workouts will be monitored with feedback on your lifts given daily!
Prep
A
Big Bend Snatch Prep
1 Set: 5-10 reps each Strict Snatch Upright Row Hip Snatch High Pull Hip Muscle Snatch Back Squat Overhead Squat Snatch Balance Drop Snatch Hip Snatch Hang Snatch Snatch
B
Hip Snatch
4 x 1 @ 85 %
C
Hip Clean
4 x 1 @ 85 %
Prep
A
Big Bend Jerk Prep
1 Set: 5-10 reps Strict Shoulder Press Push Press Tall Jerk Behind The Neck Jerk Jerk
B
Jerk
4 x 1 @ 85 %
C
Push Press
6 x 3
D
Front Squat
6 x 3
E
Clean Pull
6 x 3
Prep
A
Big Bend Snatch Prep
1 Set: 5-10 reps each Strict Snatch Upright Row Hip Snatch High Pull Hip Muscle Snatch Back Squat Overhead Squat Snatch Balance Drop Snatch Hip Snatch Hang Snatch Snatch
B
Hip Power Snatch
C
Hip Power Clean
Circuit
D
3 Sets: at a moderate weight, +5-1lbs from last week if possible. 100ft Single Arm Farmers Carry each side 100ft Single Arm front Rack Carry each side 100ft Single Arm Overhead Carry each side
A
Prep
A
Big Bend Snatch Prep
1 Set: 5-10 reps each Strict Snatch Upright Row Hip Snatch High Pull Hip Muscle Snatch Back Squat Overhead Squat Snatch Balance Drop Snatch Hip Snatch Hang Snatch Snatch
B
Hip Snatch
C
Hip Clean
Prep
A
Big Bend Jerk Prep
1 Set: 5-10 reps Strict Shoulder Press Push Press Tall Jerk Behind The Neck Jerk Jerk
B
Jerk
C
Push Press
1 x 5
D
Front Squat
E
Clean Pull
1 x 3
Join the team and see just how STRONG you can get.
Start My 7-Day Free Trial3x Team USA Weightlifter
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Florida State Champion
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Junior Nationals Top 10
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Florida State Champion
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When you join a team you’re getting more than programming, you’re joining an online community.