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.
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
Verified Athlete""
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.