Active Life Bulletproof Olympic Lifting

Workouts with a Focus on Olympic Lifts
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Active Life BulletproofRx Olympic Lifting

Primary Objectives:

  • Improve your Snatch
  • Improve your Clean and Jerk

Secondary Objectives:

  • Increase upward rotation of the scapula
  • Increase functional rotator cuff strength
  • Improve overhead position
  • Increase hip strength and mobility
  • Increase core strength
  • Improve your Overhead Squat

Important:

The Bulletproof Olympic Lifting program does not replace your existing Olympic or strength training program. Bulletproof programs supplement your existing training to get the most out of all that strength you’re building.

The Program

  • 13 weeks of training if you do 6 workouts per week (you can do fewer)
  • Weeks 1 and 10 are test and re-test
  • 4 “highly encouraged” Strength Balance and 2 optional For Quality sessions per week
  • Each session should take less than 20 minutes

The Bulletproof Olympic Lifting workouts should be done before you workout. They are an amazing warmup and shouldn’t interfere with your normal routine.

Question: I can only do them after I workout. Is that okay or will I die?
Answer: It’s best to do them beforehand but if you have to do them after you workout or in a separate session that’s ok.

Sample Workouts

Sample 1

Warmup:

  • 2 Rounds
  • Alternating Lateral Banded Step Over x 20 (Video )
  • Yoga Push Up x 8 (Video )
  • Cuban Press Complex x 6 with PVC or empty bar (Video )

Workout:

  • Paused Overhead Squat 3 x 6 @ 50% 1 rep max (Video )
  • Overhead Squat x 30 @ 50% 1 rep max (Video )
  • Rest as needed but as little as possible

Sample 2

Warmup:

  • 2 Rounds
  • Standing Pass Through with PVC x 10 (Video )
  • 1 Arm RKB Swing x 10 each arm @ light weight (Video )
  • 1 Arm Push Press x 10 each arm @ light weight (Video )

Workout:

  • Upright Row: 3 x 10 @ 85% 10 rep max (Video )
  • Kneeling Torso Row: 3 x 20 each arm @ 66% 10 rep max (Video )
Equipment Needed

Your local gym probably has enough equipment to get you through the program. If you are a garage warrior or go to a small gym with limited equipment you should keep reading.

We break equipment needs into 3 groups.

1. Essential

  • Barbell and weights
  • Squat rack
  • Assorted dumbbells or kettlebells (weights and number depend on how strong you are)
  • Something to step up on. I use a Rogue Wooden Plyo Box with 20″, 24″ and 30″ sides.
  • A pull-up bar
  • 6 foot (approx) length of PVC pipe
  • Something heavy to carry. You can probably get away with heavy kettlebells and dumbbells but Farmer Carry Handles are really nice if you can get your hands on some.

Note: if you really want to do the program you can make it work with very little. I did BulletproofRx Legs and Bulletproof ShouldersRx using only the following:

  • 50 lb and 70 lb sandbag
  • 36 lb, 55 lb and 70 lb kettlebell
  • Rogue Plyo Box
  • 6 foot (approx) length of PVC pipe

2. Nice to have

  • Farmer Carry Handles: for real. They are a good investment.

3. Lotto winner

  • Yoke
  • Axle
  • Assault Bike
  • Rower
  • Bentley. Why not? You won the lotto.
Other Frequently Asked Questions

Question: Does Bulletproof Olympic Lifting replace my existing Olympic Lifting program?

Answer: Nope. You should do Bulletproof Olympic Lifting before your other barbell work. Think of it as an amazing warmup that makes you stronger, more mobile, better balanced and (possibly) better looking.

Question: Can I do Bulletproof Olympic Lifting with another Bulletproof Program?

Answer: Yes. Bulletproof Olympic Lifting goes great with Bulletproof Back Max and Bulletproof Ankles.

Question: How is Bulletproof Olympic Lifting different from other Bulletproof Programs?

Answer: Bulletproof Olympic Lifting is focused on performing specific lifts more efficiently and with less risk of injury. Most Bulletproof Programs are focused on improving function in a specific joint or area of the body.

 

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