California Strength
WeightliftingAre you picking up the barbell for the first time? Or maybe you've lifted before and feel like you've been taught wrong. Either way, this is the program for you! Over the next eight weeks, we will take you through our proven teaching progressions that will lead you to a passable Snatch and Clean & Jerk.
Your Daily Workouts Include
Dynamic Warm Ups designed to target the Olympic variation prescribed that day.
A Movement Prep Series that will help you improve the mobility required to achieve a successful front rack and overhead position. Our exercises will target your shoulders, wrists, ankles and hips.
Structured Olympic variations unique to California Strength designed to help you pattern proper weightlifting technique. Each day builds off of the previous day. Each workout includes Squatting, Pressing or Pulling variations.
Accessory Complexes to target specific muscle groups critical to producing the stability and strength necessary to execute positions are heavier weights.
Customized Cool Down routine that will assist in your recovery between training sessions.
Recommended Equipment
- Barbell and Bumper Plates
- Set of Dumbbells or Kettle Bells
- Pull Up Station and Back Squat Rack
- Plyo Box (for some plyometric “Jumping” movements)
- 6 Foot PVC Pipe or Dowel (For increasing mobility)
Our coaching staff are available to offer exercise substitutions and modifications if needed.
Every exercise prescribed includes a detailed demonstration video.
Features3 sessions per week
Must use App app to view and log training
Program Training
A
Dynamic Warm Up: Snatch
Movement Prep
B
Movement Prep
Mini-Band Glute Activation Circuit x10yds each Hip Flexor Stretch x 60s each Band Pull-Apart 3x10
C1
Front Rack Opener with PVC Pipe
3 x 30
C2
KB Goblet Squat
3 x 10
D
How To Assign Snatch Grip
E1
Snatch Grip PP: Stand Up (Non-Ballistic)
2 x 3
E2
Snatch Grip PP: Stand Up + Elbows Up (Non-Ballistic)
2 x 3
E3
Snatch Grip PP: Stand Up + Elbows Up + Rotate & Punch (Non-Ballistic)
6 x 2
F
How To Assign Your Clean Grip
G
Partner Assisted Front Rack Opener
1 x 10
H1
Clean Grip PP: Stand Up (Non-Ballistic)
1 x 3
H2
Clean Grip PP: Stand Up + Elbows Up (Non-Ballistic)
1 x 3
H3
Clean Grip PP: Stand Up + Elbows Up + Rotate & Receive (Non-Ballistic)
2 x 3
H4
Clean Grip PP: Stand Up + Elbows Up + Rotate & Receive + FS (Non-Ballistic)
5 x 2
I
Pause Back Squat
1 x 1 @ MAX kg
J
Standing Barbell Military Press
1 x 3 @ MAX kg
K1
Single-Arm Dumbbell Row
3 x 10
K2
Prone Shoulder Raises
3 x 10
K3
Straight Arm Plank To Shoulder Tap
3 x MAX @ 60
Recovery
L
Cooldown
Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris
A
Dynamic Warm Up: Snatch
Movement Prep
B
Movement Prep
Mini-Band Glute Activation Circuit x10yds each Hip Flexor Stretch x 60s each Band Pull-Apart 3x10
C1
Front Rack Opener with PVC Pipe
2 x 30
C2
Prone Shoulder Raises
2 x 10
D1
Snatch Grip PP: Stand Up (Non-Ballistic)
1 x 3
D2
Snatch Grip PP: Stand Up + Elbows Up (Non-Ballistic)
1 x 3
D3
Snatch Grip PP: Stand Up + Elbows Up + Rotate & Punch (Non-Ballistic)
2 x 3
D4
Snatch Grip PP: Stand Up + Elbows Up + Rotate & Punch + OHS (Non-Ballistic)
6 x 1
E
Partner Assisted Front Rack Opener
1 x 10
F1
Clean Grip PP: Stand Up (Non-Ballistic)
1 x 3
F2
Clean Grip PP: Stand Up + Elbows Up (Non-Ballistic)
2 x 3
F3
Clean Grip PP: Stand Up + Elbows Up + Rotate & Receive (Non-Ballistic)
2 x 3
F4
Clean Grip PP: Stand Up + Elbows Up + Rotate & Receive + FS (Non-Ballistic)
5 x 2
G
Snatch Grip Deadlift to Position 2 (One Second Pause)
4 x 3
H
Push Press
4 x 3
I1
BB Bent Over Row
3 x 10
I2
Dead Bug
3 x MAX @ 30
I3
Isometric Back Extension
3 x 45
Recovery
J
Cooldown
Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris
A
Dynamic Warm Up: Snatch
Movement Prep
B
Movement Prep
Mini-Band Glute Activation Circuit x10yds each Hip Flexor Stretch x 60s each Band Pull-Apart 3x10
C1
Front Rack Opener with PVC Pipe
2 x 30
C2
Prone Shoulder Raises
2 x 10
D1
Snatch Grip PP: Stand Up + Elbows Up (Non-Ballistic)
2 x 3
D2
Snatch Grip PP: Stand Up + Elbows Up + Rotate & Punch (Non-Ballistic)
2 x 3
D3
Snatch Grip PP: Stand Up + Elbows Up + Rotate & Punch + OHS (Non-Ballistic)
3 x 2
D4
Non Ballistic High Hang Snatch
4 x 2
D5
Non Ballistic Top Down Stage Snatch
6 x 1
E
Partner Assisted Front Rack Opener
1 x 10
F1
Clean Grip PP: Stand Up + Elbows Up (Non-Ballistic)
1 x 3
F2
Clean Grip PP: Stand Up + Elbows Up + Rotate & Receive (Non-Ballistic)
2 x 3
F3
Clean Grip PP: Stand Up + Elbows Up + Rotate & Receive + FS (Non-Ballistic)
3 x 2
F4
Non Ballistic High Hang Clean
4 x 2
F5
Non Ballistic Top Down Stage Clean
6 x 1
G
Front Squat With Straps
4 x 3
H
Jerk Footwork Drill Progression
4 x 2
I1
Uni-Lateral Dumbbell Farmers Carry
3 x 100
I2
Glute Ham Raise
3 x 10
I3
YTW
3 x 10
Recovery
J
Cooldown
Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris
