Olympic LiftingIntermediate
Olympic Lifting
Dedicated snatch and clean & jerk development
An Olympic weightlifting–focused track built to complement your class training. Each session prioritises technique, speed and efficiency in the snatch and clean & jerk with targeted accessory work. Movement quality over load — scale weight to keep mechanics sharp.
3 days/weekIntermediate
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This Week
Week of Jun 22, 2026 · tap a day to open it
Your level
Warm Up
Crossover Symmetry / Banded 7s + Hip Halo activation, then barbell prep:
- Burgener Warm Up (Clean) — 3-5 reps each position
- Front Squat skill transfer — 3-5 reps each
- 3x High Hang Clean + 3x Hang Clean + 3x Clean
Strength — Block / Hang Power Clean
5 Sets — 1.1.1 Block Power Cleans @ RPE 7
*Bar set 2" above knee (or hang power clean from above knee).*
*Rest 20 sec between reps, 2:00 between sets.*
(Score is Weight)
Strength — Push Press
3 Sets — 5 Push Press @ RPE 8+
*Build to a tough set of 5. Rest 2:00 between sets.*
(Score is Weight)
Optional Successory Work
3 Sets
- 10-12 Double DB Single Leg RDL (5-6/leg) @ RPE 8+
- 10-12 DB Box Step Up (5-6/leg) @ RPE 8+
*Rest 2:00 between sets.*
Finisher
3 Sets
- 20 Banded Hamstring Curls @ RPE 6-7
- 10 Banded Glute Bridges @ RPE 6-7 (3 sec squeeze at top)
*Rest 90 sec between sets.*