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Power Hour

by Kerol H.
1 athletes joined

Program Description

This intermediate training program is designed to maintain/gaine strength related to Olympic weightlifting for lifters with intermediate fondamental for O.W

Program Overview

  • Level
    Intermediate
  • Goal
    Olympic Weightlifting, Athletics
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 13, 2024 08:58
  • Last Edited
    Oct 14, 2024 10:13
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
5
2 reps
70%
2
Snatch Pull
3
3 reps
90%
3A
Overhead Squat
3
3-5 reps
RPE 6
3B
Plank
3
45 secs
-
4
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
5
2 reps
75%
2
Snatch Pull
3
3 reps
92%
3A
Overhead Squat
3
3-5 reps
RPE 6
3B
Plank
3
45 secs
-
4
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
5
2 reps
80%
2
Snatch Pull
3
3 reps
94%
3A
Overhead Squat
3
3-5 reps
RPE 6
3B
Plank
3
45 secs
-
4
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
5
2 reps
85%
2
Snatch Pull
3
3 reps
96%
3A
Overhead Squat
3
3-5 reps
RPE 7
3B
Plank
3
45 secs
-
4
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
5
2 reps
70%
2
Clean Pull
3
3-5 reps
90%
3
Push Press (Barbell)
3
3-5 reps
RPE 6.5
4A
Pull-Up (Bodyweight)
3
AMRAP
-
4B
Dip (Bodyweight)
3
AMRAP
-
5
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
5
2 reps
75%
2
Clean Pull
3
3-5 reps
92%
3
Push Press (Barbell)
3
3-5 reps
RPE 7
4A
Pull-Up (Bodyweight)
3
AMRAP
-
4B
Dip (Bodyweight)
3
AMRAP
-
5
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
5
2 reps
80%
2
Clean Pull
3
3-5 reps
94%
3
Push Press (Barbell)
3
3-5 reps
RPE 7
4A
Pull-Up (Bodyweight)
3
AMRAP
-
4B
Dip (Bodyweight)
3
AMRAP
-
5
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean and Jerk
5
2 reps
85%
2
Clean Pull
3
3-5 reps
96%
3
Push Press (Barbell)
3
3-5 reps
RPE 7
4A
Pull-Up (Bodyweight)
3
AMRAP
-
4B
Dip (Bodyweight)
3
AMRAP
-
5
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
4
2 reps
60%
2
Hang Clean
4
2 reps
60%
3
Split Jerk
4
2 reps
60%
4
Front Squat (Barbell)
3
3 reps
RPE 6.5
5
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
4
2 reps
65%
2
Hang Clean
4
2 reps
65%
3
Split Jerk
4
2 reps
65%
4
Front Squat (Barbell)
3
3 reps
RPE 7
5
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
4
2 reps
70%
2
Hang Clean
4
2 reps
70%
3
Split Jerk
4
2 reps
70%
4
Front Squat (Barbell)
3
3 reps
RPE 7
5
Stretching
1
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
4
2 reps
75%
2
Hang Clean
4
2 reps
75%
3
Split Jerk
4
2 reps
75%
4
Front Squat (Barbell)
3
3 reps
RPE 7
5
Stretching
1
5 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
80%
2
Front Squat (Paused)
3
3 reps
80%
3
Overhead Press (Barbell)
3
3 reps
RPE 6.5
4A
Single Leg Romanian Deadlift
3
6 reps
RPE 7
4B
Glute-Ham Raise
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
82%
2
Front Squat (Paused)
3
3 reps
RPE 7
3
Overhead Press (Barbell)
3
3 reps
RPE 7
4A
Single Leg Romanian Deadlift
3
6 reps
RPE 7
4B
Glute-Ham Raise
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
84%
2
Front Squat (Paused)
3
3 reps
RPE 7
3
Overhead Press (Barbell)
3
3 reps
RPE 7
4A
Single Leg Romanian Deadlift
3
6 reps
RPE 7
4B
Glute-Ham Raise
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
86%
2
Front Squat (Paused)
3
3 reps
RPE 7
3
Overhead Press (Barbell)
3
3 reps
RPE 7
4A
Single Leg Romanian Deadlift
3
6 reps
RPE 7
4B
Glute-Ham Raise
3
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
RPE 9
2
Clean and Jerk
1
RPE 9
3
Front Squat (Barbell)
3
2 reps
85%
4
Clean Pull
3
3 reps
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
RPE 9
2
Clean and Jerk
1
RPE 9
3
Front Squat (Barbell)
3
2 reps
86%
4
Clean Pull
3
3 reps
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
RPE 9
2
Clean and Jerk
1
RPE 9
3
Front Squat (Barbell)
3
2 reps
87%
4
Clean Pull
3
3 reps
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
RPE 9
2
Clean and Jerk
1
RPE 9
3
Front Squat (Barbell)
3
2 reps
88%
4
Clean Pull
3
3 reps
100%
Week 1
1 / 4 Weeks
Day 1
1
Snatch (Barbell)
5 Sets
2 Reps
70%
2
Snatch Pull
3 Sets
3 Reps
90%
3A
Overhead Squat
3 Sets
3-5 Reps
@6
3B
Plank
3 Sets
45 secs
-
4
Stretching
1 Set
5 mins
-
Day 3
1
Hang Snatch
4 Sets
2 Reps
60%
2
Hang Clean
4 Sets
2 Reps
60%
3
Split Jerk
4 Sets
2 Reps
60%
4
Front Squat (Barbell)
3 Sets
3 Reps
@6.5
5
Stretching
1 Set
5 mins
-
Day 4
1
Deadlift (Barbell)
5 Sets
3 Reps
80%
2
Front Squat (Paused)
3 Sets
3 Reps
80%
3
Overhead Press (Barbell)
3 Sets
3 Reps
@6.5
4A
Single Leg Romanian Deadlift
3 Sets
6 Reps
@7
4B
Glute-Ham Raise
3 Sets
10 Reps
@7
Day 5
1
Snatch (Barbell)
1 Set
@9
2
Clean and Jerk
1 Set
@9
3
Front Squat (Barbell)
3 Sets
2 Reps
85%
4
Clean Pull
3 Sets
3 Reps
100%
Day 2
1
Clean and Jerk
5 Sets
2 Reps
70%
2
Clean Pull
3 Sets
3-5 Reps
90%
3
Push Press (Barbell)
3 Sets
3-5 Reps
@6.5
4A
Pull-Up (Bodyweight)
3 Sets
AMRAP
-
4B
Dip (Bodyweight)
3 Sets
AMRAP
-
5
Stretching
1 Set
5 mins
-