Weightlifting Prep Program

Complete For 2 Weeks Before Commencing Weightlifting Program

Contributed by: Liam Macpherson

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Workout A

• 3-Position Hang Clean - Barbell
  3 sets × 3 reps, 2m rest
• Split Jerk - Barbell
  3 sets × 4 reps, 2m rest
• Front Squat - Barbell
  3 sets × 5 reps, 2m rest
• a. Seated Cable Row - Machine
  3 sets × 12 reps, 1m rest
• b. Seated Calf Raise - Lever
  3 sets × 12 reps, 1m rest
• High Pull - Dumbbell
  3 sets × 8 reps, 1m rest

Workout B

• 3-Position Hang Snatch - Barbell
  3 sets × 3 reps, 2m rest
• Overhead Squat - Barbell
  3 sets × 5 reps, 2m rest
• Snatch Press - Barbell
  3 sets × 6 reps, 2m rest