WORKOUT AT HOME

 
 



A training program that can be done at home using only PVC.

Special 7 DAY program designed for weightlifters and athletes of any training level.

SNATCH PROGRESSION

  • 1. GAKK SQUAT

    The aim in this exercise is to warm up and strengthen the ligaments of the knee joints. Slow pace, without pauses at the top and bottom of the movement.

  • 2. HIP MUSCLE SNATCH + PRESS + OHS

    The aim in this exercise is the involvement of all major muscle groups in the work and the development of movement mechanics. In Hip Muscle Snatch and Press it is necessary to perform slowly and smoothly paying attention toeach phase of the movement: elbows up at the end move with chest forward. OHS should be performed slowly and with a full range of motion to adjust the sense of balance.
    NOTE: If you have a barbell, you can exercise with it.

  • 3. SNATCH DROP BALANCE + PRESS

    The aim in this exercise is activation of the speed in SNATCH balance and improving flexibility in the catching position. In Snatch drop Balance start from the toes, PVC on you head and drop into the full squat as fast as possible,push yourself down against the bar. In Snatch Sots press take the comfortable squat position, press the PVC, move shoulders up and chest forward.
    NOTE: If you have a barbell, you can exercise with it.

  • 4. HIP SNATCH BALANCE

    The aim in this exercise is working out the correct step by step work in the turnover phase and improving coordination and speed. Exercise starts from the toes, PVC on hip position and drop into the full squat as fast as possible,direct elbows up and speed up catching position.

  • 5. SNATCH THRUSTER + JUMPS

    The aim in this exercise is to make the muscles of the whole body and especially the legs stretch a little and “burn”. Snatch Thruster same as regular thruster, but behind the neck with snatch grip, core tight, full squat andfull extension with press. Barbell Squat Jumps start light and work your way into jump squatting, core tight.
    NOTE: If you have a barbell, you can exercise with it.

  • 6. ABS

    You can do regular sit up or any other option. The aim in this exercise is strengthening your abdominal muscles. Strong core is important for weightlifting and for everyday life.

  • 7. PLANK

    The aim in this exercise is to add the static work to the increasingly large muscle group that has worked in this session. Press your forearms firmly into the floor, while keeping your neck lengthened. Focus on the abs, butyour legs should feel a little burn too. Engage your quadriceps) and squeeze your Don't forget to breathe.


WATCH

CLEAN PROGRESSION

GENERAL WARM UP

1. ELBOWS ROTATION + FRONT SQUAT - 2 sets /8+8reps

2. HIP MUSCLE CLEAN + PRESS + OVERHEAD SQUAT- 2 sets /8+8+8 reps

3. HIP MUSCLE SQUAT CLEAN + SQUAT PRESS - 2 sets / 8+8 reps

4. HIP CLEAN BALANCE - 2 sets / 8 reps

5. ABS - 2 sets / 8 reps

6. REVERSE PLANK - 2sets / 40s


WATCH

JERK PROGRESSION

1. SPLIT SQUAT - 2 sets / 20 reps

2. SPLIT SQUAT + PRESS - 2 sets / 10 reps each leg

3. PRESS + JERK DROP BALANCE - 2 sets / 9+6 reps

4. PUSH JERK (imitation) - 2 sets / 5 reps

5. THRUSTER - 4 sets / 40 sec

6. REVERSE PLANK - 2 sets/ 40 sec.

If you are lucky and have a barbell in your home or in the garage, then pay attention to my 5 or 12 week online training programs  to reach  your goals.


MY PROGRAMS

LEG DAY

1. MUSCLE SQUAT SNATCH 2 sets / 40 sec

2. GAKK SQUAT 2 sets / 40 sec

3. HORIZONTAL PRESS 2 sets / 40 sec

4. SQUAT+JUMP 4 sets / 40 sec

5. ABS 2 sets / 40 sec


WATCH

SNATCH PROGRESSION

1. HIP MUSCLE STANDING SNATCH+OVS - 2 sets / 40 sec.

2. SNATCH SOTS PRESS - 2 sets / 40 sec.

3. SNATCH PULL (TILL POWER POSITION) 2 sets / 40 sec.

4. MUSCLE SNATCH+OVS - 2 sets / 40 sec.

5. SNATCH THRUSTER 2 sets / 40 sec

6. ABS - 2 sets / 40 sec.


WATCH

JERK PROGRESSION

1. SPLIT SQUAT - 2 sets / 10 reps each leg.

2. GOOD MORNING + SQUAT - 2 sets / 40 sec.

3. MILITARY PRESS - 2 sets / 40 sec.

4. THRUSTER - 4 sets / 40 sec.

5. ABS - 2 sets / 40 sec.

6. PLANK - 2 sets / 40 sec.

WATCH

CLUSTER

1. CALF RAISE - 2 sets / 40 sec.

2. GAKK SQUAT - 2 sets / 40 sec.

3. GOOG MORNING+SQUAT - 2 sets / 40 sec.

4. RESS - 2 sets / 40 sec.

5. CLUSTER - 4 sets / 40 sec.

6. DEFICIT PUSH UP - 2 sets / 40 sec.

7. BIRD DOG - 2 sets / 40 sec.

WATCH