TriState Training

Olympic Lifting
Coach
Daniel Dodd

Features
3 sessions per week
Must use App app to view and log training
Team Training

$120 / mo
Get TriState Team Gold 3 Day
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Limit Injury
Weightlifting can strengthen the muscles and joints, reducing the risk of injury during training. It can also improve balance and stability, which can help prevent falls and other accidents.
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Increase Strength
Weightlifting is an effective way to increase overall strength, especially in the major muscle groups used in CrossFit workouts, such as the legs, back, and shoulders.
Features
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Programming 3 days per week
Daily strength skill training that’s accessible and challenging for athletes of any level or background
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2023-5-1

Conditioning

A

Squat/Snatch/Press Warm Up

Complete this two time through in a circuit style 10 Barbell Back Squats w/ :02 Hold in bottom 10 Walk Toe Touch each leg 8 Barbell Shoulder press 10 Lateral Lunge each leg Each movement will help prime our body and increase the strength through the range of motion. If some movements are difficult please stay in control and do not force range of motion.

B

Back Squat

3 x 8 @ 70, 72.5, 75 %

C

Hang Snatch

3 x 3 @ 60, 62.5, 65 %

D

Snatch Pull

3 x 3 @ 85 %

E

DB Shoulder Press

3 x 10

F

DB Lateral Raise

3 x 12

Tuesday
2023-5-3

Conditioning

A

Press/Snatch Warm Up

Complete this two time through in a circuit style 10 Glute Bridges 5 Empty Bar Overhead to squat 10 Spiderman PushUps 10 Cossack Squats each leg Each movement will help prime our body and increase the strength through the range of motion. If some movements are difficult please stay in control and do not force range of motion.

B

Split Stance Press

4 x 6 @ 60 %

C

Push Press

4 x 5 @ 75 %

D

Hang Snatch High Pull

3 x 3 @ 60 %

E

Bulgarian Split Squat

3 x 10

F

Single Leg RDL

3 x 10

Thursday
2023-5-5

Conditioning

A

Circuit Clean/Squat

Complete this two time through in a circuit style 10 Inchworms through full range 20 Butt Kicks (These can be completed in place or through range of motion) :30 Mountain Climbers 5 Barbell Clean with front rack stretch 10 Kang Squats w/ Empty barbell Each movement will help prime our body and increase the strength through the range of motion. If some movements are difficult please stay in control and do not force range of motion.

B

Tall Clean

3 x 3 @ 50 %

C

Hang Clean Pull+Hang Power Clean

4 x 1 @ 72.5 %

D

Back Squat

3 x 5 @ 70 %

Coach
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TriState Team Gold 3 Day
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TriState Team Gold 3 Day
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