Superfly Performance
Weightlifting, Olympic LiftingThis program is designed for weightlifters that are competing at the regional level. This is most appropriate for lifters that have been training for at least 1-2 years and have competition experience at the local/regional level.
This program is four days a week and with a simple and effective progression so you can become as consistent as possible.
#workhardgetstrong
Features4 sessions per week
Must use App app to view and log training
Team Training
A
Hang Snatch (Above Knee)
4 x 3
B
Snatch Pull
4 x 5
C
Front Squat
1, 3, 3, 3 @ MAX, 80, 80, 80 %
D
Pull Up
4 x MAX
E
Deadbug
4 x 10
A
Hang Clean (Above Knee)
4 x 3
B
Clean Pull.
4 x 5
C
RDL
4 x 5
D
Hip Thrust
4 x 10
E
Single Arm Farmer Walk
4 x 40
A
Jerk (Split)
4 x 3
B
Strict Press
4 x 8
C
Step Back Lunge (Front Rack)
4 x 20
D
Single Arm Dumbbell Row (Supported)
4 x 20
E
Pallof Press (Standing)
4 x 10
A
Snatch
4 x 1
B
Clean & Jerk
4 x 1
C
Back Squat
3 x 5 @ MAX, 95, 90 %
D
Bench Press (Double Dumbbell)
4 x 10
E
Hanging Leg Raise (Strict)
4 x 15
When you join a team you’re getting more than programming, you’re joining an online community.
Superfly Barbell Club - Silver
Superfly Barbell Club - Silver
Superfly Barbell Club - Silver
