Program Description
The purpose of this 16-week Olympic weightlifting program is to guide athletes through a structured cycle designed to maximize strength, power, and technique. By gradually increasing intensity, focusing on key lifts (snatch, clean & jerk, and squats), and incorporating peak training weeks, the program prepares athletes to achieve personal records (PRs) and perform at their best during max-out attempts. Key objectives include: • Building maximal strength in the snatch, clean & jerk, and squats. • Improving technical proficiency and barbell movement under fatigue. • Developing power through explosive lifts and accessory movements. • Preparing for peak performance, culminating in a final testing week to hit new personal bests. In essence, this program is aimed at athletes who want to increase their Olympic weightlifting totals while developing a deep mastery of form, technique, and power output
Program Overview
- LevelIntermediate, Advanced
- GoalOlympic Weightlifting
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout120 minutes
- CreatedApr 30, 2025 06:06
- Last EditedJun 27, 2025 01:00
Summary
Embark on a transformative journey with Weightlifting 101 Phase 1, a comprehensive 16-week program designed for those ready to master the fundamentals of Olympic lifting. With four training days each week, you'll focus on key movements like the Muscle Snatch, Hang Clean + Jerk, and Front Squat, building strength and technique in a structured environment. This program emphasizes proper form and gradual progression, ensuring you develop a solid foundation while enhancing your overall athleticism. Get ready to elevate your lifting game and achieve your fitness goals!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Muscle Snatch
4
3 reps
65%
2
Snatch
5
2-2 reps
70%
3
Snatch Pull
4
3 reps
90%
4A
Side Plank with Reach Through
3
6 reps
RPE 6.5
4B
Bird Dog
3
6 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
5
2 reps
75%
2
Overhead Squat
4
3 reps
75%
3
Snatch Pull
4
3 reps
95%
4
Side Plank
3
1 mins
RPE 7
5
Copenhagen Plank
3
1 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch
5
2 reps
80%
2
Overhead Squat Holds (Pause at Bottom)
4
3 reps
80%
3
Snatch Pull
4
2-1 reps
100%
4A
Side Plank with Reach Through
3
3 reps
RPE 7
4B
Hollow Body Holds
3
3 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch
3
2
2 reps
2 reps
77%
80%
2
Snatch Pull
4
3 reps
95%
3
Overhead Squat Holds (Pause at Bottom)
4
3 reps
85%
4
Snatch Balance
3
2 reps
70%
5
Reverse Plank
3
3 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch
5
2 reps
80%
2
Snatch Pull
4
3 reps
100%
3
Overhead Squat
4
2 reps
90%
4
Snatch Balance
3
1 reps
75%
5
Side Bend (Dumbbell)
3
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch
4
2
2 reps
1 reps
82%
87%
2
Snatch Pull
3
3 reps
100%
3
Overhead Squat
3
3 reps
90%
4
Snatch Balance
2
2 reps
77%
5A
Lying Leg Raise
3
20 reps
RPE 7
5B
Deep Goblet Squat Holds w/ Pulse
3
1 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch
3
2
1 reps
1 reps
88%
91%
2
Snatch Pull
3
3 reps
100%
3
Overhead Squat Holds (Pause at Bottom)
3
2 reps
90%
4
Snatch Balance
3
1 reps
80%
5
Plank (Weighted)
3
30 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch
4
2 reps
70%
2
Snatch Pull
3
3 reps
90%
3
Overhead Squat Holds (Pause at Bottom)
3
2 reps
75%
4
Snatch Balance
2
1
2 reps
2 reps
65%
70%
5
Hanging Knee Raises
3
15-20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch
4
1
1 reps
1 reps
85%
88%
2
Snatch Pull
4
3 reps
100%
3
Overhead Squat
3
3 reps
85%
4
Push Press (Barbell)
3
2 reps
25%
5
Plank (Weighted)
3
45 mins
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch
2
1
1
1 reps
1 reps
1 reps
90%
92%
93%
2
Snatch Pull
4
3 reps
100%
3
Overhead Squat
3
2 reps
90%
4
Push Press (Barbell)
2
1
2 reps
2 reps
75%
80%
5
V-Up
3
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch
2
2
1 reps
1 reps
92%
95%
2
Snatch Pull
4
2 reps
100%
3
Overhead Squat
3
2 reps
90%
4
Snatch Balance
3
1 reps
85%
5
Hanging Toes To Bar
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch
1
1
1
1 reps
1 reps
1 reps
94%
96%
98%
2
Snatch Pull
4
2 reps
100%
3
Overhead Squat
3
2 reps
90%
4
Snatch Balance
2
2 reps
80%
5
V-Up
3
3 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch
2
1
1
1 reps
1 reps
1 reps
90%
92%
95%
2
Snatch Pull
3
2 reps
100%
3
Overhead Squat
2
2 reps
85%
4
Pallof Press
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch
1
1
1
2
1 reps
1 reps
1 reps
1 reps
92%
96%
98%
100%
2
Snatch Pull
2
2 reps
100%
3
Overhead Squat
1
1
2 reps
2 reps
85%
90%
4
Bird Dog Isometric Hold
4
2 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch
2
2
2 reps
2 reps
75%
80%
2
Snatch Pull
2
1
2 reps
2 reps
95%
100%
3
Overhead Squat
1
2
2 reps
2 reps
70%
75%
4
Side Plank with Reach Through
2
2 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch
2
2
2
1
1
1
1
1
2 reps
2 reps
2 reps
1 reps
1 reps
1 reps
1 reps
1 reps
50%
60%
70%
80%
85%
90%
95%
100%
2
Snatch Pull
2
2 reps
100%
3
Plank
3
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean + Jerk
5
2-1 reps
70%
2
Front Squat (Barbell)
4
4 reps
70%
3
Clean Deadlift
4
5 reps
90%
4A
Split Squat (Barbell)
3
10 reps
RPE 6
4B
Hip Airplanes
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
4
1 reps
75%
2
Front Squat (Barbell)
5
3 reps
75%
3
Clean Pull
4
4 reps
95%
4
Split Squat (Dumbbell)
3
10 reps
RPE 6
5
Hip Abduction (Band)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Clean + Jerk
5
2-1 reps
75%
2
Front Squat (Barbell)
5
4 reps
80%
3
Clean Deadlift
4
3 reps
100%
4
Deep Split Squats (Weighted)
3
10 reps
RPE 7
5
Banded Hip Distraction
3
3 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
3
2
1 reps
1 reps
77%
80%
2
Clean Pull
4
3 reps
100%
3
Front Squat (Barbell)
4
4 reps
82%
4
Push Press (Barbell)
4
5 reps
77%
5
Wall Press Dead Bug
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
3
2
1 reps
1 reps
82%
85%
2
Clean Pull
4
2 reps
100%
3
Front Squat (Barbell)
5
3 reps
85%
4
Dead Bug
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
3
2
2 reps
1 reps
80%
88%
2
Clean Pull
3
3 reps
100%
3
Front Squat (Barbell)
4
3 reps
87%
4
Push Press (Barbell)
4
4 reps
80%
5
Plank
3
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
2
2
1 reps
1 reps
88%
91%
2
Clean Pull
3
3 reps
100%
3
Front Squat (Barbell)
3
2 reps
90%
4
Push Press (Barbell)
4
3 reps
82%
5
Cable Crunch
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
4
1 reps
72%
2
Clean Pull
3
3 reps
90%
3
Front Squat (Barbell)
4
2 reps
75%
4
Push Press (Barbell)
3
3 reps
70%
5
Reverse Plank
3
45 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
3
2
1 reps
1 reps
85%
88%
2
Clean Pull
4
3 reps
100%
3
Front Squat (Barbell)
4
2 reps
90%
4
Push Press (Barbell)
3
3 reps
80%
5
Hanging Leg Raise
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
2
2
1 reps
1 reps
90%
93%
2
Clean Pull
4
3 reps
100%
3
Front Squat (Barbell)
1
1
2
3 reps
2 reps
1 reps
85%
90%
95%
4
Push Press (Barbell)
2
1
3 reps
3 reps
80%
85%
5
Hanging Knee Raises
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
2
2
1 reps
1 reps
90%
95%
2
Clean Pull
3
2 reps
100%
3
Front Squat (Barbell)
1
1
1
3 reps
2 reps
1 reps
87%
91%
96%
4
Push Press (Barbell)
3
3 reps
85%
5
Sit Up
3
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
1
1
1
1 reps
1 reps
1 reps
94%
96%
98%
2
Clean Pull
3
2 reps
100%
3
Front Squat (Barbell)
1
1
1
2 reps
1 reps
1 reps
90%
95%
98%
4
Push Press (Barbell)
3
2 reps
90%
5
Hanging Leg Raise
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
2
1
1
1 reps
1 reps
1 reps
90%
92%
95%
2
Clean Pull
3
2 reps
100%
3
Front Squat (Barbell)
1
1
2 reps
2 reps
85%
88%
4
Push Press (Barbell)
2
1
3 reps
3 reps
80%
85%
5
Plank (Weighted)
3
45 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
1
1
1
2
1 reps
1 reps
1 reps
1 reps
92%
96%
98%
100%
2
Clean Pull
2
2 reps
100%
3
Front Squat (Barbell)
1
1
1 reps
1 reps
90%
95%
4
Suitcase Carry
3
1 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
2
2
1 reps
1 reps
75%
80%
2
Clean Pull
3
2 reps
100%
3
Front Squat (Paused)
3
2 reps
80%
4
Cable Crunch
2
6 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
2
1
1
1
1
1
2
1 reps
1 reps
1 reps
1 reps
1 reps
1 reps
1 reps
50%
60%
70%
80%
90%
95%
100%
2
Clean Pull
2
2 reps
100%
3
Front Squat (Barbell)
1
1
1 reps
1 reps
95%
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
3
3 reps
65%
2
Snatch Balance
4
3 reps
60%
3
Muscle Clean
3
5 reps
55%
4
Knee-to-wall ankle rocks
3
15 reps
RPE 6
5
Banded External Rotations
3
3 mins
RPE 6
6
Pigeon Stretch with Thoracic Rotation
3
5 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
4
2-1 reps
70%
2
Snatch Balance
3
3 reps
65%
3
Deep Goblet Squat Holds w/ Pulse
3
3 mins
RPE 6
4
Couch Stretch with Reachovers
3
3 reps
RPE 6
5
Hanging Lat Stretch
3
3 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
5
2 reps
70%
2
Squat (Barbell)
4
5 reps
80%
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Banded Knee Extensions
3
8 reps
RPE 7
5
Snatch Pull
3
3 reps
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
4
2 reps
77%
2
Snatch Pull
3
3 reps
95%
3
Squat (Barbell)
5
4 reps
82%
4
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
65%
70%
5
Side Plank with Reach Through
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
4
2 reps
75%
2
Snatch Pull
3
3 reps
100%
3
Squat (Barbell)
5
5 reps
85%
4
Romanian Deadlift (Barbell)
3
6-8 reps
70%
5
Side Plank Rotations
3
1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
3
2
2 reps
2 reps
77%
80%
2
Snatch Pull
3
3 reps
100%
3
Squat (Barbell)
4
4 reps
87%
4
Good Morning
3
8 reps
RPE 7
5
Lateral Banded Walk
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
3
2
2 reps
1 reps
80%
82%
2
Snatch Pull
3
2 reps
100%
3
Squat (Barbell)
5
3 reps
90%
4
Good Morning
3
6 reps
RPE 7.5
5
Dead Bug
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
4
2 reps
70%
2
Snatch Pull
3
3 reps
90%
3
Squat (Barbell)
3
3 reps
75%
4
Good Morning
3
8 reps
RPE 6.5
5
Wall Angels
3
15-20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
3
2
2 reps
1 reps
80%
83%
2
Snatch Pull
4
2 reps
100%
3
Squat (Barbell)
3
2
3 reps
3 reps
88%
90%
4
Good Morning
3
6 reps
RPE 7.5
5
Lying Reverse Fly
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
3
1
2 reps
2 reps
83%
86%
2
Snatch Pull
3
3 reps
100%
3
Squat (Barbell)
4
3 reps
90%
4
Good Morning
3
6 reps
RPE 7
5
Rear Delt Row
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
2
2
2 reps
2 reps
85%
87%
2
Snatch Pull
3
3 reps
100%
3
Squat (Barbell)
5
2 reps
92%
4
Good Morning
3
5 reps
RPE 7.5
5
Face Pull
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
3
2
2 reps
1 reps
85%
90%
2
Snatch Pull
3
3 reps
100%
3
Squat (Barbell)
3
2
2 reps
2 reps
93%
95%
4
Good Morning
3
5 reps
RPE 7.5
5
Rear Delt Row
3
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
3
2
2 reps
1 reps
85%
90%
2
Snatch Pull
2
3 reps
100%
3
Squat (Barbell)
2
1
2 reps
2 reps
88%
90%
4
Reverse Lunge (Dumbbell)
2
6 reps
RPE 7.5
5
Rear Delt Row
2
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
2
1
1 reps
1 reps
88%
90%
2
Squat (Barbell)
2
1
1 reps
1 reps
92%
95%
3
Dumbbell Row
2
8 reps
RPE 7.5
4
Reverse Hyperextension
2
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Snatch
2
1
2 reps
2 reps
70%
75%
2
Squat (Barbell)
3
3 reps
80%
3
Peterson Step-Ups (Weighted)
2
6 reps
RPE 7.5
4
Rear Delt Row
2
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1 reps
1 reps
1 reps
1 reps
85%
90%
95%
100%
2
Power Snatch
1
1
1
1 reps
1 reps
1 reps
80%
85%
90%
3
Reverse Hyperextension
2
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
75%
2
Push Press (Barbell)
4
6 reps
70%
3A
Dumbbell Row
3
10 reps
RPE 7
3B
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
4
Hollow Body Holds
3
20 mins
RPE 6
5
Dead Bug
3
10 reps
RPE 6
6
Sit Up
3
6 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6 reps
77%
2
Push Press (Barbell)
4
3 reps
75%
3A
Barbell Row
3
10 reps
RPE 6.5
3B
Hamstring Curl
3
10 reps
RPE 6
4
Russian Twist (Dumbbell)
3
20 reps
RPE 7.5
5
Sit Up
3
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
1 reps
75%
2
Power Clean + Jerk
3
1 reps
70%
3
Push Press (Barbell)
4
5 reps
75%
4
Back Extension
3
12 reps
RPE 6.5
5
Russian Twist (Dumbbell)
3
20 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Power Clean + Jerk
3
2-2 reps
72%
2
Clean Deadlift
2
2
1 reps
1 reps
77%
80%
3
Split Jerk
3
2 reps
75%
4
Back Extension
3
12-15 reps
RPE 6.5
5
Russian Twist
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
2
2
1 reps
1 reps
80%
82%
2
Power Clean + Jerk
3
3 reps
75%
3
Split Jerk
3
1 reps
80%
4
Back Extension
3
12 reps
RPE 7
5
Abs Crunch (Weighted)
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
2
2
1 reps
1 reps
82%
85%
2
Power Clean + Jerk
3
2-2 reps
77%
3
Split Jerk
4
1 reps
85%
4
Back Extension
3
10 reps
RPE 7.5
5
Hanging Knee Raises
3
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
2
2
1 reps
1 reps
85%
88%
2
Power Clean + Jerk
3
1-1 reps
80%
3
Split Jerk
2
1
1 reps
1 reps
88%
90%
4
Back Extension
3
10 reps
RPE 7.5
5
Hanging Leg Raise
3
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
3
1 reps
70%
2
Power Clean + Jerk
3
1 reps
70%
3
Split Jerk
3
1 reps
75%
4
Reverse Hyperextension
3
15 reps
RPE 6.5
5
Dead Bug
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
2
2
1 reps
1 reps
83%
86%
2
Power Clean + Jerk
3
1 reps
80%
3
Split Jerk
2
1
1 reps
1 reps
85%
88%
4
Back Extension
3
10 reps
RPE 7.5
5
Side Plank
3
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
3
1 reps
87%
2
Power Clean + Jerk
3
1 reps
85%
3
Split Jerk
2
2
1 reps
1 reps
90%
93%
4
Reverse Hyperextension
3
10 reps
RPE 7
5
Side Plank with Reach Through
3
8-10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Clean + Jerk
3
1
1 reps
1 reps
90%
95%
2
Power Clean + Jerk
1
1
1 reps
1 reps
88%
90%
3
Split Jerk
2
1
1 reps
1 reps
95%
98%
4
Reverse Hyperextension
3
12 reps
RPE 7.5
5
Russian Twist (Dumbbell)
3
20 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hang Clean + Jerk
2
1
1
1 reps
1 reps
1 reps
88%
90%
92%
2
Power Clean + Jerk
2
1 reps
88%
3
Split Jerk
2
1
1 reps
1 reps
92%
94%
4
Suitcase Carry
3
1 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
2
1
1 reps
1 reps
95%
100%
2
Hang Clean + Jerk
2
1 reps
90%
3
Split Squat (Dumbbell)
2
6 reps
RPE 7.5
4
Hanging Leg Raise
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
1
1
1
1 reps
1 reps
1 reps
70%
75%
80%
2
Hang Clean + Jerk
2
1
1 reps
1 reps
75%
80%
3
Bulgarian Split Squat (Dumbbell)
2
6 reps
RPE 6.5
4
Hanging Leg Raise
3
12 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
1
1
1
1 reps
1 reps
1 reps
90%
95%
100%
2
Hang Clean + Jerk
2
1 reps
85%
3
Hanging Leg Raise
2
10 reps
RPE 6
Week 1
1 / 16 Weeks
Day 1
1
Muscle Snatch4 Sets
3 Reps
65%
2
Snatch5 Sets
2-2 Reps
70%
3
Snatch Pull4 Sets
3 Reps
90%
4A
Side Plank with Reach Through3 Sets
6 Reps
@6.5
4B
Bird Dog3 Sets
6 Reps
@6.5
Day 2
1
Hang Clean + Jerk5 Sets
2-1 Reps
70%
2
Front Squat (Barbell)4 Sets
4 Reps
70%
3
Clean Deadlift4 Sets
5 Reps
90%
4A
Split Squat (Barbell)3 Sets
10 Reps
@6
4B
Hip Airplanes3 Sets
10 Reps
@6
Day 3
1
Power Snatch3 Sets
3 Reps
65%
2
Snatch Balance4 Sets
3 Reps
60%
3
Muscle Clean3 Sets
5 Reps
55%
4
Knee-to-wall ankle rocks3 Sets
15 Reps
@6
5
Banded External Rotations3 Sets
3 mins
@6
6
Pigeon Stretch with Thoracic Rotation3 Sets
5 Reps
@6.5
Day 4
1
Squat (Barbell)5 Sets
5 Reps
75%
2
Push Press (Barbell)4 Sets
6 Reps
70%
3A
Dumbbell Row3 Sets
10 Reps
@7
3B
Romanian Deadlift (Barbell)3 Sets
10 Reps
@7
4
Hollow Body Holds3 Sets
20 mins
@6
5
Dead Bug3 Sets
10 Reps
@6
6
Sit Up3 Sets
6 Reps
@7