Torque Barbell Beginner Program

Designed as an introduction to Olympic Weightlifting that not only includes the Snatch and Clean and Jerk but base building strength with sets and reps that build volume over time.  This program can be added as a supplement to any CrossFit training that you are doing to assist in improving your Olympic Lifts.  

 

W 1

Day 1

Torque Warmup

Strength

Snatch Technique

High Hang Snatch 5x3

Halting Snatch Deadlift 5x3

Back Squat 3x8

Accessory Work

Pullups 3x Maximum

 

Day 2

Torque Warmup

Strength

Jerk Technique

Jerk Behind the Neck 5x3

Front Squat 3x5

Press 3x10

Accessory Work

Barbell Back Extensions 3x10

Dumbbell Row 3x10

 

Day 3

Active Rest

 

Day 4

Torque Warmup

Strength

Clean Technique

High Hang Clean 5x3

Halting Clean Deadlift 5x3

Back Squat 3x6

Accessory Work

Pullups 3x Maximum

 

Day 5

Active Rest

 

Day 6

Torque Warmup

Strength

Snatch Technique

Snatch (Heavy Singles) 15 Total Repetitions

Clean and Jerk (Heavy Singles) 15 Total Repetitions

Front Squat 3x3

Accessory Work

Barbell Back Extensions 3x10

Leg Raises 3x10

 

W2

Day 1

Torque Warmup

Strength

Snatch Technique

Snatch 5x2

Halting Snatch Deadlift + Snatch Pull 5x2

Back Squat 3x6

Accessory Work

DB Row 3x10

 

Day 2

Torque Warmup

Strength

Jerk Technique

Jerk Behind the Neck 5x2

Front Squat 3x3

Push Press 3x6

 

Day 3

Active Rest

 

Day 4

Torque Warmup

Clean Technique

Clean 5x2

Halting Clean Deadlift + Clean Pull  5x2

Back Squat   3x5

Accessory Work

Pullups 3x Maximum

 

Day 5

Active Rest

 

Day 6

Torque Warmup

Strength

Snatch Technique

Snatch (Heavy Singles) 15 Reps

Clean and Jerk (Heavy Singles) 15 Reps

Front Squat  3x2

Accessory Work

Barbell Back Extensions 3x10

Leg Raises 3x10

 

W3

Day 1

Torque Warmup

Strength

Snatch Tehcnique

Snatch  8x1

Snatch Pull   5x3

Back Squat 3x5

Accessory Work

DB Row 3x10

 

Day 2

Torque Warmup

Strength

Jerk Technique

Jerk Behind the Neck   8x1

Front Squat  3x2

Push Press 3x4

Accessory Work

Barbell Back Extensions 3x10

Pullups 3x10

 

Day 3

Active Recovery

 

Day 4

Torque Warmup

Strength

Clean Technique

Clean  8x1

Clean Pull   5x3

Back Squat   3x3

Accessory Work

Pullups 3xMax

 

Day 5

Active Recovery

 

Day 6

Torque Warmup

Strength

Snatch Technique

Snatch (Heavy Singles) 15 Reps

Clean and Jerk (Heavy Singles) 15 Reps

Front Squat 3x1

Accessory Work

Barbell Back Extensions 3x10

Leg Raises 3x10

 

 

 

 

 

 

 

 

tyler reiter