Powerhouse Functional Fitness
Weightlifting, Olympic Lifting, Tactical / Military, TacticalJoin our Military-focused weightlifting team, now available remote! This program is used by service members to improve their weightlifting!
This 3-day a week program is appropriate for beginner-to-intermediate athletes looking to integrate weightlifting into their training. Each cycle is 12 weeks long and will include maxing out/competition prep!
Our coaches and team members are active in the chats to provide clarification and technical feedback on videos submitted!
Features3 sessions per week
Must use App app to view and log training
Team Training
Conditioning
A
Weightlifting Warm-Up
1. Stretch any sore or tight areas for 30-60s. 2. 10-15 standing hops 10-15 jumping jacks 10-15 high knee/butt kicks 15 horizontal arm swings 15 arm circles 15 elbow circles 15-second wrist stretches against a wall PVC pipe snatch-grip overhead rotations 20 side-to-side torso twists 15 side bends 10 knee kicks 10 leg swings 15 second lunge groin stretches 10 toe-touches with a PVC pipe or empty bar 10 behind-the-neck presses with PVC pipe or empty bar 10 back squats with a PVC pipe or empty bar
B
Pin Back Squat
6, 6, 4, 4, 4, 4 @ 60, 65, 70, 70, 70, 70 %
C
Tall Snatch + Overhead Squat
3 x 5 @ 0 %
D1
Hang Snatch
3, 3, 2, 2, 1, 1, 1 @ 65, 70, 75, 75, 80, 80, 80 %
D2
Snatch
7 x 1 @ 65, 70, 75, 75, 80, 80, 80 %
E
Segmented Snatch Pull
5, 5, 3, 3, 3 @ 85, 90, 95, 95, 95 %
Accessories
F
2-3 Rounds: Double KB Front Rack Carry 25m down and back Single Arm KB Bent-Over Row x12
Prep
A
Weightlifting Warm-Up
1. Stretch any sore or tight areas for 30-60s. 2. 10-15 standing hops 10-15 jumping jacks 10-15 high knee/butt kicks 15 horizontal arm swings 15 arm circles 15 elbow circles 15-second wrist stretches against a wall PVC pipe snatch-grip overhead rotations 20 side-to-side torso twists 15 side bends 10 knee kicks 10 leg swings 15 second lunge groin stretches 10 toe-touches with a PVC pipe or empty bar 10 behind-the-neck presses with PVC pipe or empty bar 10 back squats with a PVC pipe or empty bar
B
Front Squat
8, 6, 6, 4, 4 @ 65, 70, 70, 75, 75 %
C
Jerk Recovery
6 x 1 @ MAX, 90, 95, MAX, 90, 95 %
D
Jerk
5 x 3 @ 75, 80, 85, 85, 85 %
E
Hang Power Clean
4, 3, 3, 3, 3 @ 65, 70, 75, 75, 75 %
F
Clean Pull
5 x 5 @ 85, 90, 95, 95, 95 %
Accessories
G
2-3 rounds: Farmer's Carry 25m down and back Hip Airplanes x10 each side
Prep
A
Weightlifting Warm-Up
1. Stretch any sore or tight areas for 30-60s. 2. 10-15 standing hops 10-15 jumping jacks 10-15 high knee/butt kicks 15 horizontal arm swings 15 arm circles 15 elbow circles 15-second wrist stretches against a wall PVC pipe snatch-grip overhead rotations 20 side-to-side torso twists 15 side bends 10 knee kicks 10 leg swings 15 second lunge groin stretches 10 toe-touches with a PVC pipe or empty bar 10 behind-the-neck presses with PVC pipe or empty bar 10 back squats with a PVC pipe or empty bar
B
Back Squat
6 x 3 @ 75, 80, 80, 85, 85, 85 %
C
Hang Power Snatch
4, 3, 3, 3, 3 @ 65, 70, 75, 75, 75 %
D1
Clean Lift Off
3 x 2 @ 0 %
D2
Halting Clean
3 x 1 @ 0 %
E1
Clean Pull
5 x 2 @ 75, 80, 85, 85, 85 %
E2
Clean
5 x 1 @ 75, 80, 85, 85, 85 %
F
Push Press
3 x 5 @ 75 %
Accessories
G
2-3 Rounds: Weighted Plank 30sec 4sec Eccentric Pull-ups x8
When you join a team you’re getting more than programming, you’re joining an online community.
Tactical Weightlifting Team
Tactical Weightlifting Team
Tactical Weightlifting Team
