Head Down Eyes Forward - Lunch Break Version

Mattie Rogers

Weightlifting, Functional Training, Strength & Conditioning

Coach

Mattie Rogers

With the Head Down Eyes Forward- LUNCH BREAK program, I created a template to give you access to the same type of training that has propelled me to become a World record holder and an Olympian, just narrowed down to a 60-75 minute sesssion.

This program month over month will give you a clear path toward progress in the Olympic lifts while honoring peoples busy schedules.

If you're sick of not making progress or you're tired of 2-3 hour training sessions that leave you feeling burnt out after a long week, you're in the right place.

I literally programmed each training session that you and our Team will be doing.

If you sign up today, your first 7 days are on me too!

$37 / mo

Start My 7-Day Free Trial

Master the Olympic Lifts

We'll work tirelessly on perfecting the Snatch and Clean & Jerk as you work to master the Olympic Lifts. You'll get access to the movements and drills that have helped me set world records and represent the USA in the Olympics too!

Get Strong AF

Don't get it twisted, you're going to get strong if you train with our team. We will leverage tried and true strength and conditioning principles, thoughtfully progressing our training over time, so that you get stronger. Put in the work- see the results.

Put Time Back in Your Day

The Lunch Break Edition of the HEAD DOWN EYES FORWARD Program is for those that do not want to waste time in between movements, sets, or staring aimlessly off day dreaming. Get IN, Get to WORK, Get OUT.

Features

Feedback

I wrote everything in this program. So you can rest assure this isn't some random template.

Programming 4 days per week

4 days of warmup/prep work, Oly lifting, Assistance work, and Mobility, all designed to get done in 60-75 minutes!

Movement Demos

I've filmed each movement in the programming to eliminate any of the guesswork.

Detailed, expert instruction

Beyond the sets and reps, I'll give you all of the details you need to know exactly what I'm looking for in each day's training with movement videos.

A Real Team

The days of you training solo in your garage might not be over, but you're no longer training alone. You'll have hundreds of teammates rooting you on.

Delivered through TrainHeroic

I've partnered with the best tech in training so that you get the online training experience that you deserve. Track your progress along the way!

Equipment

Required

Barbell + Plates // Dumbbells + Kettlebells

Recommended

Weightlifting Gym // Bench, Plyo Box, Bands, Blocks

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Day 1

Warm up

2-3 rounds; rest 1 minute between rounds: 5 Hip Airplanes each side 12 Slow Motion Dead Bugs 20 second Hang from Pull Up Bar 6 tempo Cossack Squats each side (5 seconds down, 2 second hold)

1 Snatch Pull + 2 Tempo Floating Snatch + 2 Slow OHS

5 x 1 @ 60, 63, 65, 68, 70 %

3 Position Clean + Jerk

4 x 1 @ 60, 65, 70, 75 %

Deficit Clean Deadlifts

3 x 5 @ 80 %

Pause Front Squat + Regular Front Squat

3 x 6 @ 60 %

Arnold Press

3 x 10

Bent Over Row

3 x 12

Pull Up Negatives

3 x 5

Monday

Day 2

Warm up

2-3 rounds; 1 min rest between rounds: 30-second Hip 90 90 Stretch (point belly button between legs- back leg) each side 6 Ankle Focused Tempo Split Squat (5 seconds down, 2-sec pause) 8 Squat & Reach total 5 Squat Jumps

2 Power Snatch With Pause At Knee + 1 Power Snatch

5 x 1 @ 60, 60, 63, 63, 65 %

Power Clean With Pause At Knee + Power Clean + Power Jerk

4 x 1 @ 60, 65, 65, 70 %

Tempo Snatch Deadlift

4 x 4 @ 80 %

Push Press

4 x 5 @ 60, 60, 65, 65 %

Box Jumps

3 x 4

KB Plank Drag Throughs

3 x 12

Hollow Hold DB Pull Overs

3 x 8

Wednesday

Day 3

Warm up

2-3 rounds; 1 min rest between rounds: 30-sec Butchers Block 6 Prone Shoulder Extension Lift Offs From Foam Roller each side (3-sec hold) 6 Down Dog To Seal Pose (3-5 sec hold in each) 6 Thread And Reaches

Snatch

3, 2, 1, 3, 2, 1 @ 60, 65, 70, 63, 68, 73 %

3 Clean + 1 Jerk

4 x 1 @ 65, 65, 70, 70 %

Clean Pull + Floating Clean Pull + Mid Hang Clean Pull + Clean Pull

3 x 1 @ 83 %

Back Squat

5, 5, 5, 5, 10 @ 70, 70, 75, 75, 60 %

Unitlateral KB Bulgarian Split Squats

3 x 10

Unilateral KB Bulgarian RDL

3 x 8

Cyclist Squats

3 x 15

Thursday

Day 4

Warm up

2-3 rounds; 1 min rest between rounds: 6 Frog Pose Pail/Rails (5-sec hold each) 10 Bird Dogs 6 Half 90/90 Transitions each side 5 tempo Goblet Squats (5 sec down, 2-sec pause at bottom)

2 Mid Block (Or Mid Hang) Snatch + 1 OHS

5 x 1 @ 60, 63, 65, 68, 70 %

1 Clean Pull To Hold + 1 Dip Clean + 3 FS

4 x 1 @ 60, 65, 70, 70 %

Snatch Pull

3 x 4 @ 83 %

2 Snatch Push Press + 2 Snatch Balance

4 x 1 @ 55, 60, 63, 65 %

Sotts Press

3 x 5

Unilateral Farmers Carry

3 x 20