WeightliftingRx - Olympic Weightlifting

TrainRx Performance Programming

Weightlifting

Coach

Rick Gorrell

Build confidence in the Olympic Lifts, increase overall strength, and smash new PRs.

WeightliftingRx is designed for the novice and intermediate weightlifter who is looking to increase overall strength, improve technique, and increase their maximums in the Snatch and Clean & Jerk.

Each training day utilizes a combination of any of the following - Complexes for the Snatch / Clean & Jerk / Jerk, Compound Lifts, and accessory strength work to guide you to improving the competition lifts.

This program utilizes moderate training volume and is perfect for the avid CrossFitter who would like to spend dedicated time increasing their max numbers in the Olympic Lifts, for the strength athlete looking to improve their 1 Rep Maxes, or for the beginner who is looking to learn the Olympic Lifts the right way.

WeightliftingRx can be used as a stand alone strength training program or used as the primary strength training for a Strength & Conditioning based approach.

$9 / mo

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Build Confidence in the Olympic Lifts

We use simple, highly effective Weightlifting Complexes and Full Lifts to help you improve your technique and build strong positions in the Olympic Lifts. Whether you are an intermediate weightlifter or a total beginner you will benefit from the positional work, full lifts, and strength training found on WeightliftingRx.

Increase Overall Strength

WeightliftingRx is a pure strength training program. This program has one goal in mind - help you increase your 1 Rep Maxes. Everything we do on a daily basis is geared towards making you stronger. Follow along as we use Progressive Overload Strategies to build up your Complexes and Full Lifts!

Training That Works

We don't mess around with fancy nonsense. The work you do each day is programmed for a reason - to get you stronger and help you improve. If you are looking for the best bang for your buck complexes and strength training to help you get better at the Olympic Lifts you've come to the right place.

Features

Programming 7 days per week

Each week includes 5 Training Days + 2 Rest Days.

Exercise Video Guidance

Demo videos are provided for all exercises & weightlifting complexes.

Detailed Daily Workout Explanations

Training stimulus, Progressive Overload Tactics, format instructions, and more are always covered.

Delivered through TrainHeroic

Track results, follow progress, and crush every workout on the TrainHeroic App.

Equipment

Required

Barbell & Bumper Plates // Squat Rack // Dumbbells or Kettlebells // Pull Up Bar

Recommended

Plyo Box

Sample Week

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

Sunday

Rest Day

Monday

WeightliftingRx - 16

Optional Warm Up

Pre-Fatigue: 5:00 Minutes; At Warm Up Effort Row + Dynamic Warm Up: 3 Sets; For Quality; Rest As Needed Between Sets 15m Dual KB Farmer's Carry (20 Steps); Moderate Loads 5 Box Jump Step Down - Box Height: 24"/20" 7 Russian KB Swing; Moderate Loads 0:20 Seconds: Airbike - Sprint + Build Up Sets: Prior to the Snatch Complex, Snatch Pull, and Back Squat perform 1-2 warm up sets to build up to your working weight.

Snatch High Pull + Hang Snatch + Snatch

Back Squat

1 x 1

Snatch Pull

Barbell Staggered Stance Straight Leg Deadlift

Tuesday

WeightliftingRx - 17

Optional Warm Up

Pre-Fatigue: 5:00 Minutes; At Warm Up Effort Row + Dynamic Warm Up: 3 Sets; For Quality; Rest As Needed Between Sets 5 Burpee 15m Dual KB Front Rack Carry (20 Steps); Moderate Loads 15m Prisoner Walking Lunge (20 Steps); Body Weight 0:20 Seconds: Airbike - Sprint + Build Up Sets: Prior to the Power Clean + Power Jerk and Push Press perform 1-2 warm up sets to build up to your working weight.

Power Clean + Power Jerk

Push Press

1 x 1

Box Jump Step Down

Wednesday

WeightliftingRx - 18

Optional Warm Up

Pre-Fatigue: 5:00 Minutes; At Warm Up Effort Row + Dynamic Warm Up: 3 Sets; For Quality; Rest As Needed Between Sets 7 Russian KB Swing; Moderate Loads 15m Bear Crawl (10 Steps Forward/10 Steps Backward) 5 Box Jump Step Down - Box Height: 24"/20" 0:20 Seconds: Airbike - Sprint + Build Up Sets: Prior to the Clean Complex, Clean Pull, and Front Squat perform 1-2 warm up sets to build up to your working weight.

Clean High Pull + Hang Clean + Clean

Clean Pull

Front Squat

1 x 1

Thursday

Rest Day

Friday

WeightliftingRx - 19

Optional Warm Up

Pre-Fatigue: 5:00 Minutes; At Warm Up Effort Row + Dynamic Warm Up: 3 Sets; For Quality; Rest As Needed Between Sets 7 Hand Release Push Up 15m Dual KB Overhead Carry (20 Steps); Moderate Loads 5 Box Jump Step Down - Box Height: 24"/20" 0:20 Seconds: Airbike - Sprint + Build Up Sets: Prior to the Jerk Complex and Snatch Balance perform 1-2 warm up sets to build up to your working weight.

Power Jerk + Split Jerk

Snatch Balance

Back Squat Jump

5 x 3

Saturday

WeightliftingRx - 20

Optional Warm Up

Pre-Fatigue: 5:00 Minutes; At Warm Up Effort Row + Dynamic Warm Up: 3 Sets; For Quality; Rest As Needed Between Sets 7 Russian KB Swing; Moderate Loads 15m Dual KB Front Rack Carry (20 Steps); Moderate Loads 5 Burpee 0:20 Seconds: Airbike - Sprint + Build Up Sets: Prior to the Snatch and Clean & Jerk perform 1-2 warm up sets to build up to your working weight.

Snatch

3, 2, 1, 1, 1

Clean & Jerk

3, 2, 1, 1, 1

DB Goblet Lateral Lunge

Coach

More from TrainRx Performance Programming

Rick Gorrell

Owner - TrainRx Performance Programming: Certified Functional Strength & Conditioning Coach with 10 years experience training/coaching on and off the gym floor.

Your Results Matter

The results you see from your training are a direct reflection of my ability as a coach and trainer. I take writing this program very seriously, and will always go above and beyond to provide you with the best possible training I can provide.

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FAQs

How long are the workouts?

Each workout typically lasts between 35-45 minutes.

Are there training cycles?

Yes. We focus on specific complexes for the Clean, Clean & Jerk, and Snatch for 4 weeks before adjusting the complex. We also operate on a 15 week full training cycle before testing 1 Rep Maxes.

Can I combine this program with conditioning?

Yes. You can use WeightliftingRx as your primary strength work and complete a WOD or any other kind of conditioning afterwards.

The Proof