Strength Olympic Weightlifting Prep
Prepare for Olympic lifts by building foundational strength, mobility, and practicing key movement patterns.
3 days a week · 8 weeks · Advanced · day 1 free, the rest with Pro
Day 1 - Snatch Focus — Technique practice and accessory work
- Snatch Pulls (from floor): 4 × 3-5, rest 150s (Focus on high pull and shrug.)
- Overhead Squats: 4 × 3-5, rest 150s (Deep squat with excellent overhead lock-out.)
- Pause Squats (Back Squats): 3 × 5, rest 2 min (Hold bottom position for 2 seconds.)
- Push Press: 3 × 5-8, rest 90s
- Plank: 3 × 60 seconds, rest 1 min
Day 2 - Active Recovery / Mobility — Hip, ankle, and shoulder mobility
Rest day.
Day 3 - Clean & Jerk Focus — Technique practice and accessory work
5 exercises (Pro).
Day 4 - Active Recovery / Mobility — Hip, ankle, and shoulder mobility
Rest day.
Day 5 - Accessory & Conditioning — General strength and conditioning
5 exercises (Pro).
Run day 1 with no account