Cal Strength Starter
California Strength
Weightlifting, Olympic LiftingThe California Strength Starter Team is for the Olympic weightlifter who strives to improve their technique, make strength gains and set personal records in the Snatch and Clean & Jerk!
Every session is written by Dave Spitz, owner and CEO of California Strength who holds recognition as a USAW Senior International Coach. He has coached weightlifters at all levels of competition including World Team Member Wes Kitts, Katrine Bruhn and Christian Rodriguez.
Your training is personally monitored by Dave and our dedicated coaching staff every day, where you will receive technical feedback on your weightlifting videos, answers to your training questions and have our support every step of the way.
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
C
Tempo Snatch
2 x 3
D
Snatch Pulls
2 x 3
E
Clean
3 x 2
F
Front Squat
3, 2, 1
G
Push Jerk + 2 Split Jerks
4 x 1
H1
Yates Row
3 x 10
H2
Alternating Neutral Grip Dumbbell Press
3 x 12
H3
Seated Rear Delt Flys
3 x 10
I1
Hammer Curls
2 x 10
I2
Wide Grip Pull-Ups
2 x 10
I3
Neutral Grip DB Skull Crushers
2 x 10
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
C
Snatch Grip Deadlift + Top Down Stage Snatch
4 x 2
D
Clean Grip Deadlift + 2 Low Hang Cleans
3 x 1
E
Behind the Neck Jerk from Blocks
3, 2, 1
F
Back Squat
7, 5, 3
G1
Barbell Hip Thruster
3 x 10
G2
DB Walking Lunge
3 x 12
G3
Back Extension
3 x 10
H1
Single Leg Pallof Press
2 x 12
H2
Med Ball Slam+Lateral Throw
2 x 8
H3
Overhead Med Ball Sit-Ups
2 x 12
H4
Russian Twists
2 x 10
Recovery
I
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
C
Snatch
3 x 2
D
Clean & Jerk
1, 2, 2
E
Clean Pulls
2 x 2
F
Bottom Up Front Squat + 3 Second Eccentric Front Squat
4 x 2
G
Clean Grip Deadlift
4 x 3 @ MAX, _ , _ , _ kg
H1
Single-Arm Dumbbell Row
3 x 10
H2
Seated DB Overhead Tricep Extension
3 x 10
H3
Seated Incline Dumbbell Curls
3 x 10
H4
Face Pulls
3 x 10
Recovery
I
Cooldown
Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris
David Spitz
USAW Senior International Coach and Certified Strength & Conditioning Specialist. I'm excited to bring 15+ years of coaching experience working with Olympians, NFL players and CrossFit Games athletes to see you through your training and competition goals.
Find out how good you could be with California Strength.
Start My 7-Day Free Trial
Allie Rose
Competitive Weightlifter
Verified Athlete"I started using Cal Strength Programming as a complete beginner and through following it faithfully I was able to become a National level weightlifter. There is no question why California Strength produces some of the highest level weightlifters in the country!"
Mark Dahlstrom
Olympic Weightlifter
Verified Athlete"Cal Strength really helped me tie things together and I started improving astronomically… Cal Strength really helped me tie things together and I started improving astronomically. Without the Cal Strength program I can’t say that I would’ve gotten this far by myself or any other X online program, this has definitely been the determining factor in getting me where I am right now."
Josee Gallant
Canadian National Champion
Verified Athlete"Within the first cycle I think I PR’d my Jerk, my Back Squat, my Clean and it was absolutely wild. I PR’d most of my lifts within the first month and I was like, okay I’m here for this, I love this programming. It almost feels like you’re a part of a family that you’ve never really met in person but it doesn’t matter if you’ve met them in person or not, you truly feel like you belong."
Ryan Stafford
Olympic Weightlifter / CrossFitter
Verified Athlete"I just want to give a quick shout out to the coaching staff here at Cal Strength. Since my very first month I have increased my Snatch 1RM by about 20lbs just from learning better technique and gaining confidence in the lift. I had my first Snatch WOD today since joining and absolutely killed it!"
When you join a team you’re getting more than programming, you’re joining an online community.
Cal Strength Starter
Cal Strength Starter
Cal Strength Starter
