Rookies and Contenders: Training by Sean Waxman in TrainHeroic

Waxmans Gym

Weightlifting
Coach
Sean Waxman

Features
3 sessions per week
Must use TrainHeroic app to view and log training
Team Training

Features
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Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Delivered through TrainHeroic
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1 Day 1

A

Power Snatch+Overhead Squat

3 x 6 @ 60 %

B

Clean+Jerk

5 x 6 @ 60, 70, 70, 70, 70 %

C

Clean Pull

4 x 3 @ 90 %

D1

Clean Grip Overhead Lunge

4 x 10

D2

Press

4 x 5

D3

Hyperextension

5 x 5

Tuesday
Week 1 Day 3

A

Push Press

B

Jerk

C

Back Squat

D1

Step-Up

4 x 10

D2

Handstand Holds

4 x 0:10

D3

Hyperextension

4 x 6

Thursday
Week 1 Day 5

A

Snatch

5 x 3 @ 60, 70, 70, 70, 70 %

B

Power Clean+Push Jerk

4 x 6 @ 60 %

C

Back Squat

5 x 4 @ 60, 70, 80, 80, 80 %

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Rookies and Contenders
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Rookies and Contenders
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Rookies and Contenders
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Rookies and Contenders