Unleash Your Best Weightlifting
Unleash Your Best
Weightlifting, Olympic LiftingUnleash Your Best Weightlifting is a complete training program for lifters wanting to get stronger, improve technique, and get real coaching from the coaching team.
Each block of training will have a set focus that will be discussed in the team chat.
The team chat is a social area where like minded lifters can discuss training and goals.
Instructions are included of all exercises including warm ups, cool downs and accessory exercises.
Conditioning
A
General Warm-Up
General Warm-Up Bike/Row - 5 mins Foam Roll - Tx Spine, Legs, Lats Wrist Stretch. Shoulder Circles / Hugs. Ankle Mobilisation (body weight or barbell). Straddle + Reach Through. Russian Baby Maker / Hamstring Floss. Tx Spine Rotations. Down Dog + Toe Tap. Leg Swings. Lunge Series - Hip flexor/hamstring/internal & external rotation/cosack squat - repeat each side Focus on any limitations, general problem areas are thoracic, lats, ankles, hips.
Conditioning
B
Barbell Warm-Up
Barbell Warm-Up Barbell Snatch Warm Up - 5 x Snatch Press, 5 x Muscle Snatch, 5 x OHS, 5 x Pressing Snatch Balance, 5 x Snatch Balance Barbell Clean & Jerk Warm Up - 5 x elbow rotations, 5 x finger tip backsquats, 5 x overhead press, 5 x Front Squat, 5 x Tall Clean, 5 x Clean grip SOTS Press. 2 rounds, rest as required between each exercise.
C
Tall Snatch
3 x 3
D
Hang Snatch
3 x 3 @ 70 %
E
Snatch Dead Pull
3 x 5 @ 90 %
F
Front Squat
4 x 3 @ 75 %
Conditioning
G
Program Circuit 1
3 Rounds - 30 seconds rest between exercises and 3 minutes rest per round Snatch Sots Press x 6 Good Mornings x 6 Weighted Sit Ups x 10
H
Flexibility/Mobility Routine
Conditioning
A
General Warm-Up
General Warm-Up Bike/Row - 5 mins Foam Roll - Tx Spine, Legs, Lats Wrist Stretch. Shoulder Circles / Hugs. Ankle Mobilisation (body weight or barbell). Straddle + Reach Through. Russian Baby Maker / Hamstring Floss. Tx Spine Rotations. Down Dog + Toe Tap. Leg Swings. Lunge Series - Hip flexor/hamstring/internal & external rotation/cosack squat - repeat each side Focus on any limitations, general problem areas are thoracic, lats, ankles, hips.
Conditioning
B
Barbell Warm-Up
Barbell Warm-Up Barbell Snatch Warm Up - 5 x Snatch Press, 5 x Muscle Snatch, 5 x OHS, 5 x Pressing Snatch Balance, 5 x Snatch Balance Barbell Clean & Jerk Warm Up - 5 x elbow rotations, 5 x finger tip backsquats, 5 x overhead press, 5 x Front Squat, 5 x Tall Clean, 5 x Clean grip SOTS Press. 2 rounds, rest as required between each exercise.
C
Underarm Med Ball Throw
3 x 3
D
Muscle Snatch + OHS
3 x 6 @ 7
E
High Hang Power Snatch + High Hang Snatch
3 x 3 @ 70 %
F
Hang Power Clean
3 x 3 @ 70 %
G
Power Jerk
3 x 3 @ 70 %
H
Strict Press
4 x 6 @ 8
I
Toes to Bar
4 x 8
J
Flexibility/Mobility Routine
Conditioning
A
General Warm-Up
General Warm-Up Bike/Row - 5 mins Foam Roll - Tx Spine, Legs, Lats Wrist Stretch. Shoulder Circles / Hugs. Ankle Mobilisation (body weight or barbell). Straddle + Reach Through. Russian Baby Maker / Hamstring Floss. Tx Spine Rotations. Down Dog + Toe Tap. Leg Swings. Lunge Series - Hip flexor/hamstring/internal & external rotation/cosack squat - repeat each side Focus on any limitations, general problem areas are thoracic, lats, ankles, hips.
Conditioning
B
Barbell Warm-Up
Barbell Warm-Up Barbell Snatch Warm Up - 5 x Snatch Press, 5 x Muscle Snatch, 5 x OHS, 5 x Pressing Snatch Balance, 5 x Snatch Balance Barbell Clean & Jerk Warm Up - 5 x elbow rotations, 5 x finger tip backsquats, 5 x overhead press, 5 x Front Squat, 5 x Tall Clean, 5 x Clean grip SOTS Press. 2 rounds, rest as required between each exercise.
C
Depth Drop
3 x 5
D
Clean & Jerk
3 x 6 @ 75 %
E
Push Press
5 x 3 @ 70 %
F
Clean Dead Pull
3 x 5 @ 90 %
G
Split Squat
6 x 8 @ 8
Conditioning
H
Program Circuit 3
3 rounds 30 seconds rest between exercises and 3 minutes between rounds Pull Ups x AMAP GHD Back Extensions x 10 Pallof Press x 20
I
Flexibility/Mobility Routine
Conditioning
A
General Warm-Up
General Warm-Up Bike/Row - 5 mins Foam Roll - Tx Spine, Legs, Lats Wrist Stretch. Shoulder Circles / Hugs. Ankle Mobilisation (body weight or barbell). Straddle + Reach Through. Russian Baby Maker / Hamstring Floss. Tx Spine Rotations. Down Dog + Toe Tap. Leg Swings. Lunge Series - Hip flexor/hamstring/internal & external rotation/cosack squat - repeat each side Focus on any limitations, general problem areas are thoracic, lats, ankles, hips.
Conditioning
B
Barbell Warm-Up
Barbell Warm-Up Barbell Snatch Warm Up - 5 x Snatch Press, 5 x Muscle Snatch, 5 x OHS, 5 x Pressing Snatch Balance, 5 x Snatch Balance Barbell Clean & Jerk Warm Up - 5 x elbow rotations, 5 x finger tip backsquats, 5 x overhead press, 5 x Front Squat, 5 x Tall Clean, 5 x Clean grip SOTS Press. 2 rounds, rest as required between each exercise.
Prep
C
Primer Choice
PRIMER EXERCISE OF CHOICE This could be additional mobility if you struggle to achieve key positions, it could be a primer drill like the tall snatch or snatch balance to gain confidence in the bottom position or a combination of both. 10 minutes max.
D
Snatch
2, 2, 2, 2, 1, 1, 1, 1, 1, 1 @ 65, 70, 75, 75, 80, 80, 80, 80, 80, 80 %
E
Clean & Jerk
4, 4, 4, 4, 2, 2, 2, 2, 2, 2 @ 65, 70, 75, 75, 80, 80, 80, 80, 80, 80 %
F
Back Squat
4 x 6 @ 70 %
Conditioning
G
Program Circuit 4
3 rounds Paused Pendlay Row x 8 Lu Raises x 12 Machine Quad Extensions x 15 Machine Hamstring Curls x 15
H
Flexibility/Mobility Routine
Daniel Best
BSC Exercise Rehabilitation / BWL Level 3 Weightlifting Coach / Powerlifting Level 2 / Level 3 PT
Jack Cox
Athlete
Verified Athlete"Jack the Pirate has been with UYB for 3+ years now, he most recently won gold at the Yorkshire Open 89kg class with a 267kg total."
When you join a team you’re getting more than programming, you’re joining an online community.
Unleash Your Best Weightlifting
Unleash Your Best Weightlifting
Unleash Your Best Weightlifting
