The current program represents the training schedule for the majority of the weightlifters at steelbridgewlc. We alternate between a snatch and squat day and a clean and overhead day. Every week we invert the schedule to promote variety and to accomodate different schedules.
As an example, if week 1 starts with a snatch | squat day, then week 2 starts with a clean | overhead day. The resulting schedule will look like this:
Week 1 : Snatch | Clean | Snatch | Clean | Snatch | Clean
Week 2: Clean | Snatch | Clean | Snatch | Clean | Snatch
This programming is intended for intermediate trainees with some experience and consistent technique. DO NOT ATTEMPT to do all 6 days at first. This will be too much volume for the average trainee. 3 or 4 days per week will be an appropriate starting point.
Steel Bridge Weightlifting always has a free ongoing program available.
A rolling list of the last 30 days can be found on the bottom of the home page.
See below for an archive of all workouts in the current ongoing program:
Steel Bridge Weightlifting has an extensive collection of technique emphasis programs available going back 8 years.
These programs are currently being added to the site and will be available below.
- Footwork and stability program (12 weeks)