☰
Lily's Launch Pad
Training Programs  >  Lily's Launch Pad

Lily's Launch Pad


9 weeks   |   $25   |   Web, Text, Excel

This is a 9-week cycle with lifts from the blocks and a lot of squatting, plus plenty of accessory work. The last 3 weeks prepare for competition or snatch and clean & jerk testing with On The Minute lifts.

Good For:
  • Leg and pulling strength
  • Improving the finish of the snatch and clean

View Program Comments

Register for Instant Access

Our weightlifting training programs are currently used by 104,191 athletes around the world! Register to join them with a free or premium account.
  • 62 different training programs with new ones added regularly
  • Guaranteed response to posted questions from a coach
  • Programs available in web, text and Excel spreadsheet format
  • Free account: Access to daily workouts and free programs
  • Premium account: Access to all programs - only $15/month!
  • DOES NOT include app access; purchase directly from app

Register Now   Login

Please Log in

Please login or register to access this training program.

Sample Week

Week 1 Day 1 Monday
Comments (7)  |  Help  |  Programs  |  Exercises

  • Snatch from Power Position – 35%x3x5
  • Block Snatch Pull + Snatch (knee) – 70%x2(1+1), 75%x2(1+1)x5
  • Snatch Segment Pull (1", knee / 3 sec pause) – 80%x3x3
  • Back Squat – 75%x3x10
  • Weighted Planks - 3 x 20-30 sec
Week 1 of 9
 

Questions? Get answers here or post in comments.
Week 1 Day 2 Tuesday
Comments (2)  |  Help  |  Programs  |  Exercises

  • Muscle Snatch from Power Position – 30%x5x4
  • Power Clean + Hang Clean (mid-thigh) + Power Jerk (% of PC) – 70%x2(1+1+1)x5
  • Snatch Push Press + Overhead Squat (3 sec pause in bottom) (% of sn) – 70%x5+2x5
3 sets / no rest:
A1. BB Bent Row - 10-15
A2. DB Curl & Press -10-15
A3. Abs of choice - 10-30
A4. Walking Lunge – 12

Questions? Get answers here or post in comments.
Week 1 Day 3 Wednesday
Comments (2)  |  Help  |  Programs  |  Exercises

  • Tall Clean – 25%x3x5
  • Block Clean Pull + Clean (knee) – 70%x2(1+1), 75%x2(1+1)x5
  • Clean Segment Pull (1", knee / 3 sec pause) – 80%x3x3
  • Front Squat – 70%x3x10
  • Russian Twist - 3 x 20-40


Questions? Get answers here or post in comments.
Week 1 Day 4 Thursday
Comments (3)  |  Help  |  Programs  |  Exercises

  • Power Snatch + Overhead Squat (3 sec pause in bottom) – 75%x2(1+1)x5
  • Power Jerk + Jerk (% of PJ / 5 sec hold in split) – 75%x2+1x5
  • Push Press (5 sec hold last rep) – 70%x5x3
3 sets / no rest:
A1. Pull-up - max
A2. Push-ups - max
A3. Abs of choice - 10-30
A4. 1-leg DB RDL - 10/leg

Questions? Get answers here or post in comments.
Week 1 Day 5 Friday
Comments  |  Help  |  Programs  |  Exercises

Rest day

Questions? Get answers here or post in comments.
Week 1 Day 6 Saturday
Comments (3)  |  Help  |  Programs  |  Exercises

  • Tall Snatch – 25%x3x5
  • Snatch – HS
  • Clean & Jerk 1+1 – HS
  • Front Squat (pause first 2 reps 3 sec) – 5RM
  • Good Morning (% of BS) – 35%x8x3


Questions? Get answers here or post in comments.
Week 1 Day 7 Sunday
Comments  |  Help  |  Programs  |  Exercises

Rest day

Questions? Get answers here or post in comments.


0 Comments
Please log in to post a comment