Black Iron Weightlifting
Black Iron Training
Weightlifting, Olympic LiftingA complete olympic weightlifting program designed to improve the snatch, clean & jerk, and associated strength lifts (squats, pulls, overhead movements). The program is designed in progressive phases and aims to peak ~3x/year. It is NOT a requirement that you compete to be a part of the program.
Each week will incorporate skill work, strength, and accessory work. 4 new workouts per week. Each workout can be completed in 75-90 minutes.
Warm Up
A
10 Minutes on a Bike/Assault Bike 3 Rounds of: 15 Pass-Throughs 10 Front to Back Leg Swings (each side) 10 Side to Side Leg Swings (each side) 30s Squat Sit with KB --THEN-- 1-2 Sets with an empty bar: 5 Snatch Grip RDL 5 Snatch High Pulls 5 Muscle Snatch 5 Behind the Neck Press in Snatch Grip 5 Overhead Squats
Snatch Development
B
1. Hip Muscle Snatch 3x5 with empty bar or very light load. Focus on keeping the bar close after extension. 2. Snatch Pull + Power Snatch 5x (1+1) @ 60-70% of best Power Snatch **Keep it light and easy, focus on extending vertically during both the pull and the power snatch.**
Clean Development
C
Power Clean + Front Squat 3x (1+2) @ 60-70% of best power clean
D
Back Squat
3 x 10 @ 6
E
4-Way Dead Bug
3 x 10
F
Weighted Plank Hold
3 x 0:45
G
Single Arm Farmer Walk
3 x 40
Warm Up
A
10 Minutes on a Bike/Assault Bike 3 Rounds of: 15 Pass-Throughs 10 Front to Back Leg Swings (each side) 10 Side to Side Leg Swings (each side) 30s Squat Sit with KB --THEN-- 1-2 Sets with an empty bar: 5 Clean Grip RDL 5 Clean High Pulls 5 Muscle Clean 5 Strict Press
Clean Development
B
1. Clean Pull From Blocks + Power Clean From Blocks (2+1) Do 3-4 sets working up in weight to about 60% of your best Power Clean. 2. Power Clean From High Blocks (Above Knee) 4x4 @ RPE 6
C
Deficit Snatch Deadlift
3 x 6 @ 6
D
Supinated Grip Barbell Row
3 x 12 @ 7
E
GHD Sit-Up
3 x 10
F
GHD Hip Extension
3 x 10
Warm Up
A
10 Minutes on a Bike/Assault Bike 3 Rounds of: 15 Pass-Throughs 10 Front to Back Leg Swings (each side) 10 Side to Side Leg Swings (each side) 30s Squat Sit with KB --THEN-- 1-2 Sets with an empty bar: 5 Snatch Grip RDL 5 Snatch High Pulls 5 Muscle Snatch 5 Behind the Neck Press in Snatch Grip 5 Overhead Squats
Snatch Development
B
1. Snatch Pull from Blocks + Snatch (above the knee) (1+1)x2 (One pull+one snatch)x 2 = 1 set Use this complex to focus on a full and vertical extension. Work up to 60% and then transition to the below. 2. Block Snatch 4x4 @ RPE 7 Keep it light and easy.
C
Jerk
3 x 5 @ 7
D
Push Press
3 x 10 @ 7
E
Back Squat
3 x 10 @ 6
Core Work
F
3 Rounds: 20 MB Russian Twists 8-10Hanging Leg Raise Rest 2 minutes between rounds
Warm Up
A
10 Minutes on a Bike/Assault Bike 3 Rounds of: 15 Pass-Throughs 10 Front to Back Leg Swings (each side) 10 Side to Side Leg Swings (each side) 30s Squat Sit with KB --THEN-- 1-2 Sets with an empty bar: 5 Snatch Grip RDL 5 Snatch High Pulls 5 Muscle Snatch 5 Behind the Neck Press in Snatch Grip 5 Overhead Squats
Snatch Development
B
1. Press in Snatch 3x5 with an empty bar or very light load. Focus on really getting comfortable in your bottom position. 2. Snatch Waves 60% x2 65% x2 70% x2 Back to the beginning. Complete the wave two times.
Clean and Jerk Development
C
1. Tall Jerk 3x5 with an empty bar. Use this to focus on your foot work when pressing under the bar. 2. Clean and Jerk Waves (1+1) 60% x1 65% x1 70% x1 Back to the beginning. Complete the wave two times.
D
Pause Front Squat
3 x 5 @ 7
E
Pendlay Row
3 x 10 @ 7
Push/Pull Super Set
F
2 Rounds: Pushups to failure Pullups to failure Rest 3 minutes between each set
Kiefer Lammi
NSCA Certified Strength & Conditioning Specialist (CSCS), USA Weightlifting Level 1, BS in Exercise Science
Chris Bonilla
Master's of Sports Science in Exercise Science, USAW Advanced Sports Performance Coach, ACE Certified Personal Trainer, NSCA Certified Strength and Conditioning Specialist
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Black Iron Weightlifting
Black Iron Weightlifting
Black Iron Weightlifting
