THU · SEP 10

Olympic Power + Upper Strength

Keep the Olympic work light enough for sharp, stable catches. Use full range on the pulling and pressing work, then finish the core with controlled reps and a strong side-plank position.

45–55 minutes6 blocks+150 WORKOUT XP

Olympic Prep

2 rounds · Keep the prep light and controlled

Empty-Bar Overhead Squat6 reps
Keep the empty bar stacked overhead and squat under control with the whole foot planted.
Empty-Bar Snatch High Pull5 reps
Use a wide grip, drive through the hips, and guide the empty bar close with the elbows high.
Empty-Bar Push Press5 reps
Dip straight down, drive through the legs, and press the empty bar to a stable overhead lockout.
Scapular Pull-Ups8 reps
Keep your arms straight and pull your shoulder blades down before returning to the hang.

Olympic Power

5 sets · 90 seconds after each set • keep this light enough that every catch is sharp

Hang Power Snatch3 reps
Drive fast through the hips and punch the bar overhead into a strong, stable catch.

Overhead Power

5 sets · 90 seconds after each set

Push Jerk3 reps
Dip straight down, drive the bar upward, and punch underneath it into a strong catch.

Upper-Body Strength Pairing

4 rounds · 90 seconds after both movements

Weighted Pull-Ups5 reps
Use full range and add only enough weight to keep every rep clean.
Dumbbell Floor Press8 reps
Lower until your upper arms touch the floor and press up without bouncing.

Upper-Back Support

3 sets · 60 seconds after each set

Chest-Supported Dumbbell Row10 reps
Pull toward your ribs and pause briefly at the top.

Quick Core

2 rounds · 45 seconds after each round

Cross-Body V-Up10 reps each side
Raise one leg and reach the opposite hand toward the foot, then lower under control and alternate sides.
Side Plank30 seconds each side
Stack your shoulders and hips, lift into one strong line, and hold without letting the hips sag.

INFOGRAPHIC WORKOUT SHEET

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Olympic Power + Upper Strength infographic workout sheet