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Olympic weightlifting - strength focus

by riccardo

Program Description

Inspired by LSUS Kyle Pierce program as laid out by Sean Hutchinson with modifications for a 4-day schedule https://drive.google.com/file/d/1BjnRppVck7UDZLORkglWWRFVkZgmdI5W/view

Program Overview

  • Level
    Intermediate
  • Goal
    Olympic Weightlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 02, 2026 03:39
  • Last Edited
    Apr 04, 2026 05:37
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
18.2%
Glutes
13.8%
Upper Back
12.8%
Olympic
10.1%
Middle Delts
7.2%
Abs
6.9%
Hamstrings
6.5%
Front Delts
6.5%
Triceps
6.5%
Lower Back
6.3%
Lats
1.9%
Adductors
1.1%
Chest
1.1%
Biceps
1%
Forearms
0.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind The Neck Split Jerk
5
5 reps
65%
2
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
70%
67.5%
65%
3
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
70%
67.5%
65%
4
Hack Squat
2
15 reps
RPE 7
5
Push Up (Weighted)
2
15 reps
RPE 7
6
Sit Up
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind The Neck Split Jerk
5
5 reps
70%
2
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
72.5%
70%
67.5%
3
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
72.5%
70%
67.5%
4
Hack Squat
2
15 reps
RPE 8
5
Push Up (Weighted)
2
15 reps
RPE 8
6
Sit Up
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind The Neck Split Jerk
5
5 reps
60%
2
Squat (Barbell)
3
10 reps
60%
3
Overhead Press (Barbell)
3
10 reps
60%
4
Hack Squat
2
15 reps
RPE 6
5
Push Up (Weighted)
2
15 reps
RPE 6
6
Sit Up
2
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind The Neck Split Jerk
5
5 reps
75%
2
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
75%
72.5%
70%
3
Overhead Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
75%
72.5%
70%
4
Hack Squat
2
15 reps
RPE 9
5
Push Up (Weighted)
2
15 reps
RPE 9
6
Sit Up
2
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind The Neck Power Jerk
3
3 reps
80%
2
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
80%
77.5%
75%
3
Push Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
80%
77.5%
75%
4
Behind The Neck Press
1
1
1
5 reps
5 reps
5 reps
80%
77.5%
75%
5
Lunge (Barbell)
1
1
1
5 reps
5 reps
5 reps
80%
77.5%
75%
6
Sit Up
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind The Neck Power Jerk
3
3 reps
85%
2
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
82.5%
80%
77.5%
3
Push Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
82.5%
80%
77.5%
4
Behind The Neck Press
1
1
1
5 reps
5 reps
5 reps
82.5%
80%
77.5%
5
Lunge (Barbell)
1
1
1
5 reps
5 reps
5 reps
82.5%
80%
77.5%
6
Sit Up
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind The Neck Power Jerk
3
3 reps
75%
2
Squat (Barbell)
3
5 reps
75%
3
Push Press (Barbell)
3
5 reps
75%
4
Behind The Neck Press
3
5 reps
75%
5
Lunge (Barbell)
3
5 reps
75%
6
Sit Up
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind The Neck Power Jerk
3
3 reps
90%
2
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
85%
82.5%
80%
3
Push Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
85%
82.5%
80%
4
Behind The Neck Press
1
1
1
5 reps
5 reps
5 reps
85%
82.5%
80%
5
Lunge (Barbell)
1
1
1
5 reps
5 reps
5 reps
85%
82.5%
80%
6
Sit Up
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
1
1
1
3 reps
3 reps
3 reps
85%
82.5%
80%
2
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
85%
82.5%
80%
3
Push Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
85%
82.5%
80%
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
5
Overhead Press (Dumbbell)
3
8 reps
RPE 7
6
Russian Twist (Dumbbell)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
1
1
1
3 reps
3 reps
3 reps
87.5%
85%
82.5%
2
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
87.5%
85%
82.5%
3
Push Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
87.5%
85%
82.5%
4
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 8
5
Overhead Press (Dumbbell)
2
8 reps
RPE 8
6
Russian Twist (Dumbbell)
2
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
3
1
3 reps
3 reps
80%
75%
2
Squat (Barbell)
3
3 reps
80%
3
Push Press (Barbell)
3
3 reps
80%
4
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 6
5
Overhead Press (Dumbbell)
2
8 reps
RPE 6
6
Russian Twist (Dumbbell)
2
12-15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
1
1
1
3 reps
3 reps
3 reps
90%
87.5%
85%
2
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
90%
87.5%
85%
3
Push Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
90%
87.5%
85%
4
Bulgarian Split Squat (Dumbbell)
2
8 reps
RPE 9
5
Overhead Press (Dumbbell)
2
8 reps
RPE 9
6
Russian Twist (Dumbbell)
2
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Snatch
5
5 reps
70%
2
Clean and Jerk
12
1 reps
65%
3
Snatch Deadlift
1
1
1
10 reps
10 reps
10 reps
70%
65%
60%
4
Hanging Knee Raise
3
15 reps
-
5
Kettlebell Gorilla Row
2
10 reps
RPE 7
6
Jump Squat
2
5 reps
-
7
Back Extension (Weighted)
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Snatch
5
5 reps
75%
2
Clean and Jerk
12
1 reps
70%
3
Snatch Deadlift
1
1
1
10 reps
10 reps
10 reps
72.5%
67.5%
62.5%
4
Hanging Knee Raise
3
15 reps
-
5
Kettlebell Gorilla Row
2
10 reps
RPE 8
6
Jump Squat
2
5 reps
-
7
Back Extension (Weighted)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Snatch
5
5 reps
65%
2
Clean and Jerk
12
1 reps
60%
3
Snatch Deadlift
3
10 reps
60%
4
Hanging Knee Raise
3
15 reps
-
5
Kettlebell Gorilla Row
2
10 reps
RPE 6
6
Jump Squat
2
5 reps
-
7
Back Extension (Weighted)
2
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Snatch
5
5 reps
80%
2
Clean and Jerk
12
1 reps
75%
3
Snatch Deadlift
1
1
1
10 reps
10 reps
10 reps
75%
72.5%
67.5%
4
Hanging Knee Raise
3
15 reps
-
5
Kettlebell Gorilla Row
2
10 reps
RPE 9
6
Jump Squat
2
5 reps
-
7
Back Extension (Weighted)
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
5
3 reps
82.5%
2
Clean and Jerk
1
1 reps
90%
3
Muscle Snatch
1
1
1
5 reps
5 reps
5 reps
80%
77.5%
75%
4
Snatch Deadlift
3
5 reps
80%
5
Pull-Up (Neutral Grip, Weighted)
3
5 reps
RPE 7
6
Romanian Deadlift (Barbell)
2
8 reps
RPE 7
7
Reverse Abs Crunch (Bodyweight)
2
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
5
3 reps
85%
2
Clean and Jerk
1
1 reps
92.5%
3
Muscle Snatch
1
1
1
5 reps
5 reps
5 reps
82.5%
80%
77.5%
4
Snatch Deadlift
3
5 reps
82.5%
5
Pull-Up (Neutral Grip, Weighted)
2
5 reps
RPE 8
6
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
7
Reverse Abs Crunch (Bodyweight)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
5
3 reps
80%
2
Clean and Jerk
1
1 reps
80%
3
Muscle Snatch
3
5 reps
75%
4
Snatch Deadlift
3
5 reps
75%
5
Pull-Up (Neutral Grip, Weighted)
2
5 reps
RPE 6
6
Romanian Deadlift (Barbell)
2
8 reps
RPE 6
7
Reverse Abs Crunch (Bodyweight)
2
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
1
3
1
3 reps
3 reps
3 reps
90%
85%
80%
2
Clean and Jerk
1
1 reps
95%
3
Muscle Snatch
1
1
1
5 reps
5 reps
5 reps
85%
80%
75%
4
Snatch Deadlift
3
5 reps
85%
5
Pull-Up (Neutral Grip, Weighted)
2
5 reps
RPE 9
6
Romanian Deadlift (Barbell)
2
8 reps
RPE 9
7
Reverse Abs Crunch (Bodyweight)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
3
3
1 reps
1 reps
1 reps
85%
82.5%
80%
2
Clean and Jerk
1
1 reps
89.2%
3
Snatch Pull
1
1
1
3 reps
3 reps
3 reps
85%
82.5%
80%
4
Bent Over Row (Barbell)
2
5 reps
RPE 7
5
Bicep Curl (Dumbbell)
2
15 reps
-
6
Hanging Knee Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
3
3
1 reps
1 reps
1 reps
87.5%
85%
82.5%
2
Clean and Jerk
1
1 reps
92.2%
3
Snatch Pull
1
1
1
3 reps
3 reps
3 reps
87.5%
85%
82.5%
4
Bent Over Row (Barbell)
2
5 reps
RPE 8
5
Bicep Curl (Dumbbell)
2
15 reps
-
6
Hanging Knee Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
9
1 reps
75%
2
Clean and Jerk
1
1 reps
80%
3
Snatch Pull
3
3 reps
80%
4
Bent Over Row (Barbell)
2
5 reps
RPE 7
5
Bicep Curl (Dumbbell)
2
15 reps
-
6
Hanging Knee Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
3
3
3
1 reps
1 reps
1 reps
90%
87.5%
85%
2
Clean and Jerk
1
1 reps
95.5%
3
Snatch Pull
1
1
1
3 reps
3 reps
3 reps
90%
87.5%
85%
4
Bent Over Row (Barbell)
2
5 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
15 reps
-
6
Hanging Knee Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
5
5 reps
65%
2
Front Squat (Barbell)
4
8 reps
70%
3
Push Press (Barbell)
4
8 reps
70%
4
Dip (Weighted)
2
15 reps
RPE 7
5
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 7
6
Hollow Hold
2
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
5
5 reps
70%
2
Front Squat (Barbell)
4
8 reps
72.5%
3
Push Press (Barbell)
4
8 reps
72.5%
4
Dip (Weighted)
2
15 reps
RPE 8
5
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
6
Hollow Hold
2
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
5
5 reps
60%
2
Front Squat (Barbell)
4
8 reps
60%
3
Push Press (Barbell)
4
8 reps
60%
4
Dip (Weighted)
2
15 reps
RPE 6
5
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 6
6
Hollow Hold
2
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
5
5 reps
75%
2
Front Squat (Barbell)
4
8 reps
75%
3
Push Press (Barbell)
4
8 reps
75%
4
Dip (Weighted)
2
15 reps
RPE 9
5
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 9
6
Hollow Hold
2
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
5
3 reps
82.5%
2
Front Squat (Barbell)
4
4 reps
80%
3
Overhead Press (Barbell)
4
4 reps
80%
4
Belt Squat
2
8 reps
60%
5
Push Up (Weighted)
2
8 reps
-
6
Hollow Hold
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
5
3 reps
85%
2
Front Squat (Barbell)
4
4 reps
82.5%
3
Overhead Press (Barbell)
4
4 reps
82.5%
4
Belt Squat
2
8 reps
65%
5
Push Up (Weighted)
2
8 reps
-
6
Hollow Hold
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
5
3 reps
80%
2
Front Squat (Barbell)
4
4 reps
75%
3
Overhead Press (Barbell)
4
4 reps
75%
4
Belt Squat
2
8 reps
60%
5
Push Up (Weighted)
2
8 reps
-
6
Hollow Hold
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
5
3 reps
87.5%
2
Front Squat (Barbell)
4
4 reps
85%
3
Overhead Press (Barbell)
4
4 reps
85%
4
Belt Squat
2
8 reps
70%
5
Push Up (Weighted)
2
8 reps
-
6
Hollow Hold
2
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
5
1 reps
90%
2
Front Squat (Barbell)
5
2 reps
85%
3
Overhead Press (Barbell)
5
2 reps
85%
4
Dip (Weighted)
2
5 reps
RPE 7
5
Walking Lunge (Dumbbell)
2
10 reps
RPE 7
6
Plank + Pull Through
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
5
1 reps
92.5%
2
Front Squat (Barbell)
5
2 reps
87.5%
3
Overhead Press (Barbell)
5
2 reps
87.5%
4
Dip (Weighted)
2
5 reps
RPE 8
5
Walking Lunge (Dumbbell)
2
10 reps
RPE 8
6
Plank + Pull Through
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
5
1 reps
85%
2
Front Squat (Barbell)
5
2 reps
80%
3
Overhead Press (Barbell)
5
2 reps
80%
4
Dip (Weighted)
2
5 reps
RPE 7
5
Walking Lunge (Dumbbell)
2
10 reps
RPE 7
6
Plank + Pull Through
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
5
1 reps
95%
2
Front Squat (Barbell)
5
2 reps
90%
3
Overhead Press (Barbell)
5
2 reps
90%
4
Dip (Weighted)
2
5 reps
RPE 9
5
Walking Lunge (Dumbbell)
2
10 reps
RPE 9
6
Plank + Pull Through
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
18
1 reps
65%
2
Hip Clean
5
5 reps
70%
3
Clean Deadlift
1
1
1
10 reps
10 reps
10 reps
70%
65%
60%
4
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 7
6
Chin-Up (Bodyweight)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
18
1 reps
70%
2
Hip Clean
5
5 reps
75%
3
Clean Deadlift
1
1
1
10 reps
10 reps
10 reps
72.5%
67.5%
62.5%
4
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 8
6
Chin-Up (Bodyweight)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
18
1 reps
60%
2
Hip Clean
5
5 reps
65%
3
Clean Deadlift
3
10 reps
60%
4
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 6
6
Chin-Up (Bodyweight)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
18
1 reps
75%
2
Hip Clean
5
5 reps
80%
3
Clean Deadlift
1
1
1
10 reps
10 reps
10 reps
75%
70%
65%
4
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
2
10 reps
RPE 9
6
Chin-Up (Bodyweight)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
1 reps
90%
2
Hang Clean
1
3
1
3 reps
3 reps
3 reps
85%
80%
75%
3
Clean Deadlift
3
5 reps
80%
4
Inverted Row
3
5 reps
RPE 7
5
Back Extension (Weighted)
2
16 reps
RPE 7
6
Plank (Weighted)
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
1 reps
92.5%
2
Hang Clean
1
3
1
3 reps
3 reps
3 reps
87%
82%
77%
3
Clean Deadlift
3
5 reps
82.5%
4
Inverted Row
3
5 reps
RPE 8
5
Back Extension (Weighted)
2
16 reps
RPE 8
6
Plank (Weighted)
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
1 reps
70%
2
Hang Clean
5
3 reps
70%
3
Clean Deadlift
3
5 reps
75%
4
Inverted Row
3
5 reps
RPE 6
5
Back Extension (Weighted)
2
16 reps
RPE 6
6
Plank (Weighted)
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
1 reps
95%
2
Hang Clean
1
3
1
3 reps
3 reps
3 reps
90%
85%
80%
3
Clean Deadlift
3
5 reps
85%
4
Inverted Row
3
5 reps
RPE 9
5
Back Extension (Weighted)
2
16 reps
RPE 9
6
Plank (Weighted)
2
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
1 reps
89.2%
2
Clean (Barbell)
1
1
1
3 reps
3 reps
3 reps
85%
82.5%
80%
3
Clean Pull
1
1
1
3 reps
3 reps
3 reps
85%
82.5%
80%
4
Pull-Up (Weighted)
2
5 reps
RPE 7
5
Good Morning
2
15 reps
RPE 7
6
Bicycle Crunch
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
1 reps
92.2%
2
Clean (Barbell)
1
1
1
3 reps
3 reps
3 reps
87.5%
85%
82.5%
3
Clean Pull
1
1
1
3 reps
3 reps
3 reps
87.5%
85%
82.5%
4
Pull-Up (Weighted)
2
5 reps
RPE 8
5
Good Morning
2
15 reps
RPE 8
6
Bicycle Crunch
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
1 reps
80%
2
Clean (Barbell)
3
3 reps
80%
3
Clean Pull
3
3 reps
80%
4
Pull-Up (Weighted)
2
5 reps
RPE 7
5
Good Morning
2
15 reps
RPE 7
6
Bicycle Crunch
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
1 reps
95.5%
2
Clean (Barbell)
1
1
1
3 reps
3 reps
3 reps
90%
87.5%
85%
3
Clean Pull
1
1
1
3 reps
3 reps
3 reps
90%
87.5%
85%
4
Pull-Up (Weighted)
2
5 reps
RPE 9
5
Good Morning
2
15 reps
RPE 9
6
Bicycle Crunch
2
20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Behind The Neck Split Jerk
5 Sets
5 Reps
65%
2
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
70%
67.5%
65%
3
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
70%
67.5%
65%
4
Hack Squat
1 Set
1 Set
15 Reps
15 Reps
@7
@7
5
Push Up (Weighted)
1 Set
1 Set
15 Reps
15 Reps
@7
@7
6
Sit Up
1 Set
1 Set
15 Reps
15 Reps
@7
@7
Day 2
1
Hip Snatch
5 Sets
5 Reps
70%
2
Clean and Jerk
12 Sets
1 Reps
65%
3
Snatch Deadlift
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
70%
65%
60%
4
Hanging Knee Raise
3 Sets
15 Reps
-
5
Kettlebell Gorilla Row
1 Set
1 Set
10 Reps
10 Reps
@7
@7
6
Jump Squat
1 Set
1 Set
5 Reps
5 Reps
-
-
7
Back Extension (Weighted)
1 Set
1 Set
15 Reps
15 Reps
@7
@7
Day 3
1
Power Jerk
5 Sets
5 Reps
65%
2
Front Squat (Barbell)
4 Sets
8 Reps
70%
3
Push Press (Barbell)
4 Sets
8 Reps
70%
4
Dip (Weighted)
1 Set
1 Set
15 Reps
15 Reps
@7
@7
5
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
@7
@7
6
Hollow Hold
1 Set
1 Set
@7
@7
Day 4
1
Snatch (Barbell)
18 Sets
1 Reps
65%
2
Hip Clean
5 Sets
5 Reps
70%
3
Clean Deadlift
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
70%
65%
60%
4
Reverse Abs Crunch (Bodyweight)
3 Sets
10 Reps
-
5
Romanian Deadlift (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
@7
@7
6
Chin-Up (Bodyweight)
1 Set
1 Set
10 Reps
10 Reps
-
-