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BoostcampPNG

Olympic weightlifting - strength focus

by riccardo
2 athletes joined

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, Novice
  • Goal
    Olympic Weightlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 17, 2024 09:41
  • Last Edited
    Feb 02, 2025 07:50
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ON THE BOOSTCAMP APP FOR FREE
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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%
65%
60%
3
Push Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
70%
65%
60%
4
Lunge (Dumbbell)
3
15 reps
RPE 7
5
Dip (Weighted)
3
15 reps
RPE 7
6
Sit Up
5
15 reps
RPE 8
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%
67%
62%
3
Push Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
72%
67%
62%
4
Lunge (Dumbbell)
3
15 reps
RPE 8
5
Dip (Weighted)
3
15 reps
RPE 8
6
Sit Up
5
15 reps
RPE 8
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
74%
69%
64%
3
Push Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
74%
69%
64%
4
Lunge (Dumbbell)
3
15 reps
RPE 9
5
Dip (Weighted)
3
15 reps
RPE 9
6
Sit Up
5
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind The Neck Power Jerk
1
1
1
3 reps
3 reps
3 reps
80%
75%
70%
2
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
80%
75%
70%
3
Push Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
80%
75%
70%
4
Behind The Neck Press
1
1
1
5 reps
5 reps
5 reps
80%
75%
70%
5
Lunge (Barbell)
1
1
1
5 reps
5 reps
5 reps
80%
75%
70%
6
Sit Up
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind The Neck Power Jerk
1
1
1
3 reps
3 reps
3 reps
85%
80%
75%
2
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
82%
77%
72%
3
Push Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
82%
77%
72%
4
Behind The Neck Press
1
1
1
5 reps
5 reps
5 reps
82%
77%
72%
5
Lunge (Barbell)
1
1
1
5 reps
5 reps
5 reps
82%
77%
72%
6
Sit Up
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Behind The Neck Power Jerk
1
1
1
3 reps
3 reps
3 reps
90%
85%
80%
2
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
84%
79%
74%
3
Push Press (Barbell)
1
1
1
5 reps
5 reps
5 reps
84%
79%
74%
4
Behind The Neck Press
1
1
1
5 reps
5 reps
5 reps
84%
79%
74%
5
Lunge (Barbell)
1
1
1
5 reps
5 reps
5 reps
84%
79%
74%
6
Sit Up
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
1
1
1
1
1 reps
3 reps
3 reps
3 reps
95%
85%
80%
75%
2
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
85%
80%
75%
3
Push Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
85%
80%
75%
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
5
Dip (Weighted)
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
1
1 reps
3 reps
3 reps
3 reps
97%
87%
82%
77%
2
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
87%
82%
77%
3
Push Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
87%
82%
77%
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
5
Dip (Weighted)
3
8 reps
RPE 8
6
Russian Twist (Dumbbell)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
1
1
1
1
1 reps
3 reps
3 reps
3 reps
99%
89%
84%
79%
2
Squat (Barbell)
1
1
1
3 reps
3 reps
3 reps
90%
85%
80%
3
Push Press (Barbell)
1
1
1
3 reps
3 reps
3 reps
90%
85%
80%
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
5
Dip (Weighted)
3
8 reps
RPE 9
6
Russian Twist (Dumbbell)
3
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
1
1
1
2 reps
2 reps
2 reps
90%
85%
80%
2
Squat (Barbell)
1
1
1
2 reps
2 reps
2 reps
90%
85%
80%
3
Push Press (Barbell)
1
1
1
2 reps
2 reps
2 reps
90%
85%
80%
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 7
5
Dip (Weighted)
3
12 reps
RPE 7
6
Sit Up
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
1
1
1
2 reps
2 reps
2 reps
92%
87%
82%
2
Squat (Barbell)
1
1
1
2 reps
2 reps
2 reps
92%
87%
82%
3
Push Press (Barbell)
1
1
1
2 reps
2 reps
2 reps
92%
87%
82%
4
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
5
Dip (Weighted)
3
12 reps
RPE 8
6
Sit Up
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
1 reps
80%
2
Clean and Jerk
1
1 reps
80%
3
Squat (Barbell)
1
1 reps
100%
4
Dip (Bodyweight)
3
AMRAP
-
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 7
6
Sit Up
3
20 reps
-
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
Bent Over Row (Barbell)
3
10 reps
RPE 7
6
Jump Squat
3
5 reps
-
7
Back Extension (Weighted)
3
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%
67%
62%
4
Hanging Knee Raise
3
15 reps
-
5
Bent Over Row (Barbell)
3
10 reps
RPE 8
6
Jump Squat
3
5 reps
-
7
Back Extension (Weighted)
3
15 reps
RPE 8
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
74%
69%
64%
4
Hanging Knee Raise
3
15 reps
-
5
Bent Over Row (Barbell)
3
10 reps
RPE 9
6
Jump Squat
3
5 reps
-
7
Back Extension (Weighted)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
1
3
1
3 reps
3 reps
3 reps
85%
80%
75%
2
Clean and Jerk
1
1 reps
RPE 7
3
Muscle Snatch
1
1
1
5 reps
5 reps
5 reps
75%
70%
65%
4
Snatch Deadlift
3
5 reps
75%
5
Pull-Up (Neutral Grip, Weighted)
3
5 reps
RPE 7
6
Romanian Deadlift (Barbell)
3
5 reps
RPE 7
7
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hang Snatch
1
3
1
3 reps
3 reps
3 reps
87%
82%
77%
2
Clean and Jerk
1
1 reps
RPE 8
3
Muscle Snatch
1
1
1
5 reps
5 reps
5 reps
80%
75%
70%
4
Snatch Deadlift
3
5 reps
80%
5
Pull-Up (Neutral Grip, Weighted)
3
5 reps
RPE 8
6
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
7
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 8
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
RPE 9
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)
3
5 reps
RPE 9
6
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
7
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
1
1
3 reps
3 reps
3 reps
85%
80%
75%
2
Clean and Jerk
1
1 reps
RPE 7
3
Snatch Pull
1
1
1
3 reps
3 reps
3 reps
90%
85%
80%
4
Bent Over Row (Barbell)
5
5 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Hanging Knee Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
1
1
3 reps
3 reps
3 reps
87%
82%
77%
2
Clean and Jerk
1
1 reps
RPE 8
3
Snatch Pull
1
1
1
3 reps
3 reps
3 reps
92%
87%
82%
4
Bent Over Row (Barbell)
5
5 reps
RPE 8
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Hanging Knee Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
1
1
3 reps
3 reps
3 reps
90%
85%
80%
2
Clean and Jerk
1
1 reps
RPE 9
3
Snatch Pull
1
1
1
3 reps
3 reps
3 reps
95%
90%
85%
4
Bent Over Row (Barbell)
5
5 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
15 reps
-
6
Hanging Knee Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
2
2
1 reps
1 reps
1 reps
95%
90%
85%
2
Clean and Jerk
1
2
2
1 reps
1 reps
1 reps
97%
92%
87%
3
Snatch Pull
1
1
1
3 reps
3 reps
3 reps
85%
80%
75%
4
Pull-Up (Bodyweight)
3
10 reps
-
5
Back Extension (Weighted)
3
10 reps
-
6
Plank (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
2
2
1 reps
1 reps
1 reps
97%
92%
87%
2
Clean and Jerk
1
2
2
1 reps
1 reps
1 reps
97%
92%
87%
3
Snatch Pull
1
1
1
3 reps
3 reps
3 reps
87%
82%
77%
4
Pull-Up (Bodyweight)
3
10 reps
-
5
Back Extension (Weighted)
3
10 reps
-
6
Plank (Weighted)
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Drop Snatch
1
1 reps
100%
2
Snatch Pull
1
1 reps
100%
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Back Extension (Weighted)
3
12 reps
-
5
Plank (Weighted)
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
5
5 reps
65%
2
Front Squat (Barbell)
4
10 reps
65%
3
Overhead Press (Barbell)
4
10 reps
65%
4
Push Up (Weighted)
4
15 reps
RPE 7
5
Hack Squat
4
10 reps
RPE 7
6
Hollow Hold
4
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
5
5 reps
70%
2
Front Squat (Barbell)
4
10 reps
70%
3
Overhead Press (Barbell)
4
10 reps
70%
4
Push Up (Weighted)
4
15 reps
RPE 8
5
Hack Squat
4
10 reps
RPE 8
6
Hollow Hold
4
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Jerk
5
5 reps
75%
2
Front Squat (Barbell)
4
10 reps
75%
3
Overhead Press (Barbell)
4
10 reps
75%
4
Push Up (Weighted)
4
15 reps
RPE 9
5
Hack Squat
4
10 reps
RPE 9
6
Hollow Hold
4
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
5
5 reps
70%
2
Front Squat (Barbell)
5
5 reps
70%
3
Overhead Press (Barbell)
5
5 reps
70%
4
Belt Squat
4
8 reps
RPE 7
5
Overhead Press (Dumbbell)
4
8 reps
-
6
Hollow Hold
4
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
5
5 reps
72%
2
Front Squat (Barbell)
5
5 reps
72%
3
Overhead Press (Barbell)
5
5 reps
72%
4
Belt Squat
4
8 reps
RPE 8
5
Overhead Press (Dumbbell)
4
8 reps
-
6
Hollow Hold
4
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
5
5 reps
75%
2
Front Squat (Barbell)
5
5 reps
75%
3
Overhead Press (Barbell)
5
5 reps
75%
4
Belt Squat
4
8 reps
RPE 9
5
Overhead Press (Dumbbell)
4
8 reps
-
6
Hollow Hold
4
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
3
3 reps
75%
2
Front Squat (Barbell)
5
3 reps
75%
3
Overhead Press (Barbell)
5
3 reps
75%
4
Overhead Press (Dumbbell)
5
5 reps
RPE 7
5
Walking Lunge (Dumbbell)
4
10 reps
RPE 7
6
Plank + Pull Through
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
3
3 reps
80%
2
Front Squat (Barbell)
5
3 reps
80%
3
Overhead Press (Barbell)
5
3 reps
80%
4
Overhead Press (Dumbbell)
5
5 reps
RPE 8
5
Walking Lunge (Dumbbell)
4
10 reps
RPE 8
6
Plank + Pull Through
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Split Jerk
3
3 reps
85%
2
Front Squat (Barbell)
5
3 reps
85%
3
Overhead Press (Barbell)
5
3 reps
85%
4
Overhead Press (Dumbbell)
5
5 reps
RPE 9
5
Walking Lunge (Dumbbell)
4
10 reps
RPE 9
6
Plank + Pull Through
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch Balance
1
1 reps
RPE 9
2
Power Jerk
1
2
2
1 reps
1 reps
1 reps
95%
90%
85%
3
Front Squat (Barbell)
1
1 reps
RPE 8
4
Overhead Press (Barbell)
3
2 reps
85%
5
Lunge (Barbell)
3
5 reps
RPE 7
6
Hanging Knee Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch Balance
1
1 reps
RPE 9
2
Power Jerk
1
2
2
1 reps
1 reps
1 reps
95%
92%
87%
3
Front Squat (Barbell)
1
1 reps
RPE 9
4
Overhead Press (Barbell)
3
2 reps
87%
5
Lunge (Barbell)
3
5 reps
RPE 8
6
Hanging Knee Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
1 reps
70%
2
Clean and Jerk
1
1 reps
70%
3
Front Squat (Barbell)
1
1 reps
100%
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)
5
10 reps
RPE 7
6
Chin-Up (Bodyweight)
5
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%
67%
62%
4
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
5
10 reps
RPE 8
6
Chin-Up (Bodyweight)
5
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
74%
69%
64%
4
Reverse Abs Crunch (Bodyweight)
3
10 reps
-
5
Romanian Deadlift (Dumbbell)
5
10 reps
RPE 9
6
Chin-Up (Bodyweight)
5
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
1 reps
RPE 7
2
Hang Clean
1
3
1
3 reps
3 reps
3 reps
85%
80%
75%
3
Clean Deadlift
3
5 reps
75%
4
Bent Over Row (Dumbbell)
5
5 reps
RPE 7
5
Back Extension (Weighted)
4
8 reps
RPE 7
6
Plank (Weighted)
4
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
1 reps
RPE 8
2
Hang Clean
1
3
1
3 reps
3 reps
3 reps
87%
82%
77%
3
Clean Deadlift
3
5 reps
80%
4
Bent Over Row (Dumbbell)
5
5 reps
RPE 8
5
Back Extension (Weighted)
4
8 reps
RPE 8
6
Plank (Weighted)
4
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
1 reps
RPE 9
2
Hang Clean
1
3
1
3 reps
3 reps
3 reps
90%
85%
80%
3
Clean Deadlift
3
5 reps
85%
4
Bent Over Row (Dumbbell)
5
5 reps
RPE 9
5
Back Extension (Weighted)
4
8 reps
RPE 9
6
Plank (Weighted)
4
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
1 reps
RPE 7
2
Clean (Barbell)
1
1
1
3 reps
3 reps
3 reps
85%
80%
75%
3
Clean Pull
1
1
1
3 reps
3 reps
3 reps
85%
80%
75%
4
Pull-Up (Weighted)
5
5 reps
RPE 7
5
Good Morning
5
5 reps
RPE 7
6
Bicycle Crunch
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
1 reps
RPE 8
2
Clean (Barbell)
1
1
1
3 reps
3 reps
3 reps
87%
82%
77%
3
Clean Pull
1
1
1
3 reps
3 reps
3 reps
87%
82%
77%
4
Pull-Up (Weighted)
5
5 reps
RPE 8
5
Good Morning
5
5 reps
RPE 8
6
Bicycle Crunch
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
1 reps
RPE 9
2
Clean (Barbell)
1
1
1
3 reps
3 reps
3 reps
90%
85%
80%
3
Clean Pull
1
1
1
3 reps
3 reps
3 reps
90%
85%
80%
4
Pull-Up (Weighted)
5
5 reps
RPE 9
5
Good Morning
5
5 reps
RPE 9
6
Bicycle Crunch
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
2
2
1 reps
1 reps
1 reps
85%
80%
75%
2
Clean and Jerk
1
1 reps
RPE 8
3
Clean Pull
1
1
1
3 reps
3 reps
3 reps
85%
80%
75%
4
Inverted Row
3
15 reps
-
5
Back Extension (Weighted)
3
15 reps
-
6
Plank (Weighted)
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
2
2
1 reps
1 reps
1 reps
87%
82%
77%
2
Clean and Jerk
1
1 reps
RPE 9
3
Clean Pull
1
1
1
3 reps
3 reps
3 reps
90%
85%
80%
4
Inverted Row
3
15 reps
-
5
Back Extension (Weighted)
3
15 reps
-
6
Plank (Weighted)
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Snatch (Barbell)
1
1 reps
100%
2
Clean and Jerk
1
1 reps
100%
3
Clean Pull
1
1 reps
100%
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%
65%
60%
3
Push Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
70%
65%
60%
4
Lunge (Dumbbell)
3 Sets
15 Reps
@7
5
Dip (Weighted)
3 Sets
15 Reps
@7
6
Sit Up
5 Sets
15 Reps
@8
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
Bent Over Row (Barbell)
3 Sets
10 Reps
@7
6
Jump Squat
3 Sets
5 Reps
-
7
Back Extension (Weighted)
3 Sets
15 Reps
@7
Day 3
1
Power Jerk
5 Sets
5 Reps
65%
2
Front Squat (Barbell)
4 Sets
10 Reps
65%
3
Overhead Press (Barbell)
4 Sets
10 Reps
65%
4
Push Up (Weighted)
4 Sets
15 Reps
@7
5
Hack Squat
4 Sets
10 Reps
@7
6
Hollow Hold
4 Sets
@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)
5 Sets
10 Reps
@7
6
Chin-Up (Bodyweight)
5 Sets
10 Reps
-