Negaprion Fitness

Weightlifting, Olympic Lifting
Coach
Adrian Jourdan

This 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

Features
3 sessions per week
Must use App app to view and log training
Team Training
Features
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Programming 3 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. Your coaches and team will push you harder, know you better, and keep you going longer, all thru an app.
Equipment
Recommended
Barbell & PlatesDumbbellsPull Up BarBenchPulling BlocksSquat Stand
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

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

Tuesday
Week 1 Day 3

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

Thursday
Week 1 Day 5

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

Join Your Virtual Gym

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

Superfly Barbell Club - Bronze
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Superfly Barbell Club - Bronze
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Superfly Barbell Club - Bronze
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Superfly Barbell Club - Bronze