Preparation Phase (Weightlifting)
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3 position means From the hang, from the knee, from the ground. Hold every position for a 3 second pause.
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RPE = Rating of Precived Exertion. 10 being a maximal effort, 5 being 50% or medium effort, 1 being barely any effort
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Add weight every session, try to beat the weight from the week before. Push yourself with good form.
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Week 1
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Day 1Day 2Day 3
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Primary3 position Power Snatch3 position Power CleanPause Rack Power Jerk
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5x (1+1+1) x2 @6 RPE5x (1+1+1) x2 @6 RPE5x3 (3 sec pause)
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SecondarySnatch DeadliftBack SquatClean Deadlift
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3x8 @6-7 RPE3x5 @ 6-7 RPE3x8 @6-7 RPE
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Front SquatPressChin-ups
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3x5 @ 6-7 RPE3x8 @6-7 RPE20 total
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BTN Sn Grip Press
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3x8 @ 6 RPE
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AccessorySit ups 50 reps totalBack Extensions 3x10Sit ups 50 reps total
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Leg Raise 50 reps totalSit ups 50 reps totalLeg Raise 50 reps total
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Plank 3x 20 secLeg Raise 50 reps totalPlank 3x 20 sec
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Week 2
*REMEMBER TO ADD AT LEAST 2-5kg to every Secondary lift from the previous week. If technique is good on Primary, add weight there too.
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Day 1Day 2Day 3
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Primary3 position Power Snatch3 position Power CleanPause Rack Power Jerk
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5x (1+1+1) x2 @6 RPE5x (1+1+1) x2 @6 RPE5x3 (3 sec pause)
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SecondarySnatch DeadliftBack SquatClean Deadlift
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4x8 @6-7 RPE4x5 @ 6-7 RPE4x8 @6-7 RPE
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Front SquatPressChin-ups
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4x5 @ 6-7 RPE4x8 @6-7 RPE20 total
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BTN Sn Grip Press
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4x8 @ 6 RPE
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AccessorySit ups 50 reps totalBack Extensions 3x10Sit ups 50 reps total
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Leg Raise 50 reps totalSit ups 50 reps totalLeg Raise 50 reps total
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Plank 3x 20 secLeg Raise 50 reps totalPlank 3x 20 sec
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Week 3
*REMEMBER TO ADD AT LEAST 2-5kg to every Secondary lift from the previous week. If technique is good on Primary, add weight there too.
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Day 1Day 2Day 3
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Primary3 position Power Snatch + OHS
3 position Power Clean + Pause Jerk
Power Snatch + OHS
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5x (1+1+1) x1 +2 @6 RPE5x (1+1+1) x1 + 2 @6 RPE5x 3+3 @6 RPE
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Power Clean + FS + Jerk
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5x 2+2+2
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SecondarySnatch DeadliftBack SquatClean Deadlift
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3x6 @6-7 RPE4x4 @ 6-7 RPE3x6 @6-7 RPE
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Front SquatPressChin-ups
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4x4 @ 6-7 RPE3x6 @6-7 RPE30 total
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BTN Sn Grip Press
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3x6 @ 6 RPE
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AccessorySit ups 50 reps totalBack Extensions 3x10Sit ups 50 reps total
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Leg Raise 50 reps totalSit ups 50 reps totalLeg Raise 50 reps total
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Plank 3x 20 secLeg Raise 50 reps totalPlank 3x 20 sec
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Week 4
*REMEMBER TO ADD AT LEAST 2-5kg to every Secondary lift from the previous week. If technique is good on Primary, add weight there too.
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Day 1Day 2Day 3
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Primary3 position Power Snatch + OHS
3 position Power Clean + Pause Jerk
Power Snatch + OHS
70
5x (1+1+1) x1 +2 @6 RPE5x (1+1+1) x1 + 2 @6 RPE5x 3+3 @6 RPE
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Power Clean + FS + Jerk
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5x 2+2+2
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SecondarySnatch DeadliftBack SquatClean Deadlift
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4x3 @7-8RPE4x3 @7-8RPE4x3 @7-8RPE
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Front SquatPressChin-ups
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4x3 @7-8RPE4x3 @7-8RPE30 total
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BTN Sn Grip Press
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4x3 @7-8RPE
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AccessorySit ups 50 reps totalBack Extensions 3x10Sit ups 50 reps total
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Leg Raise 50 reps totalSit ups 50 reps totalLeg Raise 50 reps total
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Plank 3x 20 secLeg Raise 50 reps totalPlank 3x 20 sec
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100
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