SEDULOUS Strength and Conditioning

Olympic Lifting, Weightlifting, Power Sports
Coach
Chad Olsen

The SEDulous Remote Program follow along with the Competition Team and is an Advanced Olympic Weightlifting program for the competitive athlete looking to improve their strength and technical capabilities in the Snatch and Clean Jerk. 5-6 sessions per week that will take 90-120 minutes per day to complete. 

These sessions will include full warm ups, and cool downs. 

National Competition Coaching can be purchased in addition.

Features
6 sessions per week
Must use App app to view and log training
Team Training
Equipment
Recommended
BarbellBumper PlatesSquat RackJerk BlocksDumbbellsKettlebellsBandsLat Pulldown (Not required)GHD (Not required)
sample week banner image
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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

Prep

A

Warm Up Sqt/Pull

2-3 Rounds 15 Monster Walks Ea (Lat L/R + Forw + Back) 15 Barbell Rows 3 Inchworms + 2 Push Up 10 Super Mans w/ Rear Delt Resistance ** To see ALL Videos for the Warm Up: Click Part A.- Prep Click the ' ' ' (3 Dots) in right hand corner Click Circuit Tips

B

Back Squat

3 x 5 @ 60 %

C

Clean Complex

5 x 1 @ 65, 65, 70, 70, 70 %

D

Floating Clean Pull

5 x 3 @ 80 %

E

Backward Sled Drag

1 x 5:00

F

Isometric Crunch

3 x 7

Monday
Week 1 Day 2

Prep

A

Warm Up Sqt/Push/Core

2-3 Rounds 30 Heidens 15 Scap Pull + :20 Active Hand 10 Jump Squat 10 Hollow Rocks ** To see ALL Videos for the Warm Up: Click Part A.- Prep Click the ' ' ' (3 Dots) in right hand corner Click Circuit Tips

B

Front Squat

3 x 5 @ 70 %

C

Muscle Snatch

5 x 5 @ 40 %

D

Snatch Push Press

5 x 1 @ 65 %

E

Bulgarian Split Squat

3 x 10

F

DB Windmill

3 x 8

Tuesday
Week 1 Day 3

Prep

A

Warm Up Sn/CL

2-3 Rounds: 15ea Banded Bridge 15ea Side Plank Banded Clamshell 7 Cuban Press 5 Sky Ball 10 Lu Raise ** To see ALL Videos for the Warm Up: Click Part A.- Prep Click the ' ' ' (3 Dots) in right hand corner Click Circuit Tips

B

Glute Bridge

3 x 8

C

Snatch Complex

5 x 1 @ 65, 65, 70, 70, 70 %

D

Floating Snatch Pull

5 x 3 @ 80 %

E

Dip

3 x 10

F

GHD Sit Up Hold

3 x 0:30

Wednesday
Week 1 Day 4

A1

Romanian Deadlift

3 x 8

A2

Lateral Lunge to Box

3 x 10

A3

Single Leg Glute Bridge

3 x 12

B1

Banded Single Arm Lat Pulldown with Scap Retraction

3 x 8

B2

DB External Shoulder Rotation

3 x 10

B3

Chest Supported Y Raise

3 x 12

C

Farmer's Carry

4 x 30

Thursday
Week 1 Day 5

Prep

A

Warm Up - Split Jerk

2-3 Rounds 5ea Xsym - ATYIW 10ea Copenhagen Hip Lifts w/ 3 sec pause at the top 7 Cuban Press 10ea Side Lying Leg Raise w/ 3sec pause at the top ** To see ALL Videos for the Warm Up: Click Part A.- Prep Click the ' ' ' (3 Dots) in right hand corner Click Circuit Tips

B

Front Squat

3 x 3 @ 70 %

C

Split Jerk

5 x 3 @ 65, 65, 70, 70, 70 %

D

Strict Press

4 x 8

E

Barbell Reverse Lunge

3 x 6 @ 35 %

Friday
Week 1 Day 6

Prep

A

Warm Up Sn/CL #2

2-3 Rounds 10 Lat Leg Swings ea X Sym 5ea (A,T,Y,I,W) 5 Burpee Broad Jump 5 SA Hp + SA Strict Press + 40m Carry ea ** To see ALL Videos for the Warm Up: Click Part A.- Prep Click the ' ' ' (3 Dots) in right hand corner Click Circuit Tips

B

Back Squat

8 x 3 @ 70 %

C

Power Snatch Complex

5 x 1 @ 65, 65, 70, 70, 70 %

D

Power Clean Complex

@ 65, 65, 70, 70, 70 %

E

Pull-Up

3 x MAX

F

Reverse Hyperextension

3 x 15

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When you join a team you’re getting more than programming, you’re joining an online community.

SEDBarbell Remote Program
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SEDBarbell Remote Program
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SEDBarbell Remote Program
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SEDBarbell Remote Program