WC Lifting Team
Wise Performance
Olympic Lifting, Strength & Conditioning, Multi-sportA 5-day training team built around developing the Olympic lifts. Every session follows structured programming — the snatch and clean & jerk broken down, drilled, and progressively loaded so you're building real strength on top of solid positions, not just chasing heavy singles.
Each week is planned with a purpose, moving you through technique work, strength, and accessory training in a clear progression. No guessing, no random workouts — just a structured plan built to get you stronger in the lifts week after week. You will get to train along with the coaches and have access to a awesome training community. Join now for just a dollar a day to challenge yourself and master your lifts.
Weekly Structure-
Monday - Clean + Lower Strength
Tuesday - Cardio / Upper Strength
Wednesday - Snatch + Lower Strength
Thursday - Cardio / Accessories/ Technique
Friday - Jerk + Full Body Strength
A1
Clean.
6 x 2 @ 77.5 %
A2
Approach Hurdle Jump
3 x 3
B
Clean Pull.
3 x 4 @ 100 %
C
Back Squat.
5 x 5 @ 70 %
D1
Dips
3 x 8 @ 6
D2
Seal Row
3 x 8 @ 6
E
Clean Pull Iso
2 x 30 @ 50 %
A1
Med Ball Rotational Throw
2 x 6
A2
Band Face Pull
2 x 12
A3
Isometric Push Up
2 x 25
B1
Bench Press
4 x 6 @ 72 %
B2
Chin-Up
4 x 6
C1
Shoulder Press
C2
TRX Row
D
Double Under
2 x 5
A1
Snatch
6 x 2 @ 77.5 %
A2
Broad Jump.
3 x 3
B
RDL
5 x 5 @ 70 %
C
Zercher Rev Lunge
3 x 4
D1
Pull-Up
1 x 30
D2
DB Bench Press
3 x 6
E
Farmers carry
3 x 20
A
Extensive Plyo Circuit
2 x 1
B
Lag Clean
3 x 5
C1
Hammer Curl
3 x 12
C2
Skull Crushers
3 x 12
C3
DB Lateral Raise
3 x 12
C4
DB Bench Press
3 x 6
D
Hip Mob Circuit
2 x 1
A1
Split Jerk
6 x 2 @ 77.5 %
A2
Depth Drop Jump (Band)
3 x 3
B
Front Squat.
5 x 5 @ 70 %
C1
Push Press
3 x 4
C2
Rotational Row (Keiser)
3 x 8
D1
Partner Nordic Hamstring Curl
3 x 3
D2
Clean Pull Iso (Start)
2 x 30 @ 45 %
Connor Wise
Connor Wise is a Certified Strength and Conditioning Specialist and current Coaching Assistant at the D1 Level. He has experience across multiple sports and also served as the Associate Head Strength Coach at a D1 Training Facility, working with tons of athletes from youth to the D1 Level
Matt Copple
Matt Copple is a Certified Strength and Conditioning Specialist and current Coaching Assistant at the D1 Level. He has experience across multiple sports and has worked at various universities and professional organizations, including University of Pittsburgh, University of Michigan, Michigan state University, Pittsburgh Pirates.
There is no shortcut to strength. Join us on the ever-aging war against gravity. Join today or tomorrow.... we will be here.
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WC Lifting Team
WC Lifting Team
WC Lifting Team
