ZONE 3 - Advanced weightlifting program

The Lifting Zone

Weightlifting
Coach
Sonny Webster

The final instalment of our Ultimate Guide to Olympic Lifting...

With outdated training methods and a philosophy that overcomplicated everything - Olympic lifting coaching got pushed to the sidelines for Crossfitters and Lifters alike.

The Lifting Zones mission is to change that.

Zone 3 is the final step in our Ultimate Guide to Olympic Lifting - providing 24 weeks of world class programming plus some of our most advanced tutorials and assistance exercises for lifters really looking for a challenge.

Zone 3's 24 week training plan is broken down in to 3 Phases each with 8 weeks of programming and a chance for you to test your progress (attempt a PB) after each of the phases.

To help you make the quickest progress...

Submit one of your training sessions and one of our Olympian coaches will analyze your lifts and provide specific feedback to help you progress quicker.

You ready to hit a new PB!?

$103
Get ZONE 3 - Advanced weightlifting program
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Guaranteed PB.
If you don't hit a new PB, we'll refund your money 100%.
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The best programming on the Planet
I've been doing this for over 15 years and I'm giving you access to everything that I've learned and everything that has helped me achieve everything I have in this sport.
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The Exact Right Dose
This program is designed so that you can perform it in conjunction with the training already on your calendar.
Features
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Programming 5 days per week
Daily warm-ups, Heavy lifting, accessory, mobility, and progression that ensures you hit a PB in 24 weeks.
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Demo Videos
Instructional videos that I've created so that you know exactly how to perform each movement in our program.
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Detailed, expert instruction
Beyond just sets and reps, I'll calculate loads based on your PBs and give you the specific instruction you need to crush each session.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. You'll track all of your progress as you make unreal gainz, all through an app.
Equipment
Required
Barbell + Plates // Dumbbells
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Sample Week
Week 1 of 24-week program
Sunday
Session 1

A

Back Squat

6 x 5 @ 60, 70, 70, 70, 70, 70 %

B

Snatch Sots Press

5 x 5

C

Snatch Pull + Hang Snatch + OHS

2, 2, 1, 1, 1, 1 @ 60, 70, 75, 80, 80, 80 %

D

Snatch High Pull

5, 3, 3, 3 @ 90, 100, 100, 100 %

Monday
Session 2

A

Clean Grip Overhead Squat

5 x 3 @ 60, 70, 70, 70, 70 %

B

Hang Power Snatch

3, 2, 2, 2, 2 @ 60, 70, 70, 70, 70 %

C

Power Clean

5 x 3 @ 60, 70, 70, 70, 70 %

D

Push Press

4 x 6 @ 60 %

Tuesday
Session 3

A

Clean off Blocks

5 x 3 @ 60, 70, 70, 70, 70 %

B

Clean Pull From Blocks

5 x 3 @ 100 %

C

Pause Front Squat

6 x 3 @ 60, 70, 70, 70, 70, 70 %

D

Jerk Presses

5 x 5

Wednesday
Week 1 Day 4

Circuit

A

Thursday
Session 4

A

Hang Snatch Below Knee

5 x 3 @ 60, 70, 75, 75, 75 %

B

Snatch Pull From Hang

4 x 3 @ 90, 100, 100, 100 %

C

Back Squat

6 x 2 @ 60, 70, 80, 80, 80, 80 %

D

Good Mornings

4 x 6

Friday
Session 5

A

Muscle Snatch

5 x 3 @ 40, 50, 60, 60, 60 %

B

Clean

5 x 2 @ 60, 70, 75, 75, 75 %

C

Clean Super Pulls

5 x 1 @ 70, 80, 90, 90, 90 %

D

Split Jerk

5 x 2 @ 60, 70, 80, 80, 80 %

Coach
More from The Lifting Zone
coach-avatar Sonny Webster

Sonny has been lifting and coaching professionally for over 15 years. He has a Sport Performance BSC and competed at the 2016 Olympic games for Great Britain. Sonny's programs have helped thousands of people all over the world learn to lift properly, improve their technique and consistently hit new PB's. He can get you where you want to be.

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Set a New PB!

You're 24 weeks away and that's my guarantee!

Get ZONE 3 - Advanced weightlifting program
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