Superfly Performance
Weightlifting, Olympic LiftingThis program is designed for a beginner/intermediate lifter that currently as a foundational level of technique and is looking to improve their lifts for competition. This is most appropriate for lifters competing at the local level and peaks once a quarter.
This program is three days a week and with a simple and effective progression so you can become as consistent as possible.
#workhardgetstrong
Features3 sessions per week
Must use App app to view and log training
Team Training
A
Hang Power Snatch
3 x 3
B
Snatch Pull
3 x 5 @ 85 %
C
Front Squat
3 x 3
D
Pull Up
4 x MAX
E
Deadbug
4 x 10
A
Jerk (Split)
3 x 3
B
Strict Press
3 x 8
C
RDL
3 x 5
D
Single Arm Dumbbell Row (Supported)
3 x 24
E
Hanging Leg Raise (Strict)
4 x 10
A
Hang Power Clean + Push Press
3 x 3
B
Clean Pull.
3 x 5 @ 85 %
C
Back Squat
3 x 3
D
Bench Press (Double Dumbbell)
3 x 12
E
Farmer Hold (Single Arm)
4 x 40
When you join a team you’re getting more than programming, you’re joining an online community.
Superfly Barbell Club - Bronze
Superfly Barbell Club - Bronze
Superfly Barbell Club - Bronze
