1 1

THE PULL STRENGTH PROGRAM: 4-DAY

THE PULL STRENGTH PROGRAM: 4-DAY

10-WEEK, 4-DAY PULL-FOCUSED OLYMPIC WEIGHTLIFTING PROGRAM

$39.00 USD
$49.00 USD $39.00 USD
Sale Sold out

Get Strong, Set PR's.

This 10-week pull strength focused program is designed to help you build a stronger pull by prioritizing the Clean Deadlift. You'll also use variations and complexes that improve your pulling technique in the olympic lifts, as well as accessories that build muscle where it matters most. 

 

Includes...

 

  • 4-Days/wk workouts
  • Three 3-wk training blocks
  • One taper + Deadlift test week
  • Daily Olympic lifts, strength, & accessory work
  • Demo videos and exercise notes
  • Progress tracking via TH App
  • Discord group for video review

 

How it works...

 

  1. Purchase the program
  2. Get email w/TrainHeroic code
  3. Start training within 5 mins
  4. Start seeing results in 2 wks
View full details

Session 1

Warm-Up

5 Min Dynamic Warm-Up
Seated Static Box Jumps
Barbell Warm-Up
  1. Back Squat
  2. Overhead Squat
  3. Hip Snatch
  4. Tempo Snatch/li>
  5. Snatch

Olympic Lifts

Snatch
6 sets of 3 @70%
Clean Pull
5 sets of 3 @85%

Strength

Tempo Front Squat (4-Sec)
4 sets of 5 @65%

Accessories

Dumbbell Overhead Press
4 sets of 12 @RPE 7 Weight

Session 2

Warm-Up

5 Min Dynamic Warm-Up
Extensive Plyo Series
Barbell Warm-Up
  1. Front Squat
  2. Overhead Press
  3. Hip Power Clean + Push Press
  4. Hip Power Clean + Power Jerk
  5. Hip Power Clean + Push Press + Power Jerk

Olympic Lifts

Hip Power Clean + Push Press + Power Jerk
4 sets of (1+1+1) @60-70% of Push Press 1RM

Strength

Bench Press
4 sets of 5, 1x AMRAP @70-75

Accessories

Pull-Up
4 sets of @RPE 7 Amount of Reps
Decline Sit-Up
4 sets of 12 @RPE 7 Weight

Session 3

Warm-Up

5 Min Dynamic Warm-Up
Barbell Warm-Up
  1. Back Squat
  2. Overhead Squat
  3. Hip Snatch
  4. Tempo Snatchk
  5. Snatch

Olympic Lifts

Deficit Snatch Pull + Deficit Power Snatch
4 sets of 1+1 @55-65%
Deficit Snatch Pull
5 sets of 3 @85-95%

Strength

3 Sec Pause Back Squat
4 sets of 5 @60%
Strict Press
5 sets of 5 @70-75%

Accessories

Walking Lunges
4 sets of 12/Side @RPE 7 Weight
Press In Snatch Progression
4 sets of 8 @RPE 7 Weight

Session 5

Warm-Up

5 Min Dynamic Warm-Up
Depth Jumps
Barbell Warm-Up
  1. Front Squat
  2. Overhead Press
  3. Hip clean + Pause Jerk
  4. Tempo Clean + Tempo Jerk
  5. Clean and Jerk

Olympic Lifts

Clean & Jerk
5 sets of (2+2) @60-70%

Strength

Clean Deadlift
4 sets of 5, 1 set of AMRAP @70-75%

Accessories

1-Arm DB Row
4 sets of 12/side @RPE 7 Weight
1-Leg DB RDL
4 sets of 12/side @RPE 7 Weight

FREQUENTLY ASKED QUESTIONS

What equipment do I need?

You'll need a barbell and bumper plates, squat rack, bench, and assorted dumbbells. A GHD and resistance band are recommended but not required.

Is this program for beginners?

This program is designed for those who are competent in the olympic lifts. If you have a basic understanding, you'll do just fine!

However, if you are new to the olympic lifts, then I recommend starting with WL101, my Free 6-Week Beginner Program here!

Does this include coaching?

This program doesn't include coaching, but you will be sent a link to join our discord community to post videos for form review!

If you're looking for 1-1 Coaching, apply here!

How long do the workouts take?

Each workout is designed to take 60-90 minutes.