Negaprion Fitness

Weightlifting, Olympic Lifting
Coach
Adrian Jourdan

This 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

Features
4 sessions per week
Must use App app to view and log training
Team Training
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
Daily strength training that’s accessible and challenging.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. We will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
Barbell // Plates // Dumbbells // Pull Up Bar // Bench // Pulling Blocks // Squat Stand // Bands
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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

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

Tuesday
Week 1 Day 3

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

Wednesday
Week 1 Day 4

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

Friday
Week 1 Day 6

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

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Superfly Barbell Club - Silver
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Superfly Barbell Club - Silver
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Superfly Barbell Club - Silver
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Superfly Barbell Club - Silver