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5 Week Olympic Weightlifting Program

5 Week Olympic Weightlifting Program

£30.00Price
Want to hone in your Olympic Weightlifting technique?
 
Want to add some serious weights to your lifts?
 
Want to break through your normal training routine?
 
A research backed, strength and lifting program is your key to seeing results.  
 
Olympic Weightlifting requires a lot of time, dedication and effort to get high numbers on your lifts. Previously, all you needed is the dedication to repeat the same two lifts again and again on a boring program to get results. 
 
Now you don't have to.
 
I have designed a 5 week Olympic Weightlifting Program that utilises a few key accessory lifts as well as emphasising the core strength needed for your snatches and clean & jerks. 
 
 
After researching the best techniques for programming as well as my background in sports and my fitness qualifications, I tried and tested my 5 week program and got great results. 
 
So download the 24 page PDF that includes how to guides for each lift, warm up and mobility guides, and easy to follow workout sheets that take you every step of the way. 
 

  • Olympic Weightlifting Masterclass

    • Developed by our Expert Personal Trainers in Weightlifting
    • Backed by research, tried and tested
    • Strength, Technique and Mobility Workouts
    • For budding liftings looking to get stronger and improve technique!

  • What You Will Receive?

    When you purchase the 5 Week Olympic Weightlifting Program, you will recieve our 24 page eBook via email which contains a step-by-step guide on how to improve your olympic lifts, warm up and activate your muscles for olympic lifting and our 5 week program with different workouts for each lifting day on each week. 

     

    You can then view your eBook as a PDF on your phone, tablet, PC or we recommend you print it off for use in the gym. 

  • What's Included On This Program?

    We have built this program to help those who have some experience in lifting but want to improve their strength and technique to add weight to their snatch and their clean and jerks. 

     

    Our Program includes 3 lifting sessions a week for 5 weeks with each session broken down by lift and how many reps and sets you need to complete. 

     

    On top of that we have programmed strategic rest days or active recovery to help you perform better in the gym without overtraining.

     

    Our program was built by Level 2 Fitness Instructors with functional fitness qualifications under their belt so you can be rest assured they can guide you to the next step.

  • How To Use This Program?

    This program is split into the 7 days of the week with prescribed workouts for 6 of the 7 days with an active recovery day programmed in too.

     

    The workout days are then split into: Strength, Accessories and Conditioning.

     

    The Strength portions will contain your major lifts needed in CrossFit. It is imperative you warm up for your movements as well as giving ample rest between sets. Research has shown waiting approximately 3 minutes between sets gives you the best chance to recover but not cool down.

     

    The Accessories portions will contain additional strength or skill elements to help you with the main lifts and gymnastic skills you need for CrossFit. Much like the Strength portions, make sure you leave approximately 3 minutes between sets unless the workout is for time.

     

    The Conditioning portions contains the workout of the day. The movements will range from running to lifting and can be from 4 minutes to 40 minutes. Ensure you're warmed up for the individual movements and scale if required both weights and movements.

  • About The Program Writer

    This program was written by Harry Smith our Level 2 Fitness Instructor who has over 10 years experience in the health and fitness industry. 

    Specialising in functional fitness, Olympic Weightlifting, CrossFit and conditioning workouts, Harry has a background in sports like Rugby, Cycling, Lacrosse and Climbing but his main passion is CrossFit. 

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JOIN HUNDREDS OF ATHLETES MAKING REAL RESULTS.

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WHAT OUR ATHLETES SAY

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"I’ve followed loads of programs over the years, but this is the first one that’s actually made me feel like I’m improving across the board. My lifts are up, conditioning’s better, and I’m not wrecked by week 3."


Jack, CrossFit Intermediate

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"I shaved over 6 minutes off my last Hyrox time. The structure of the program works well for me and I felt more prepared than ever and recovered way better between sessions."

Emily, HYROX Athlete

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"With work and life, I needed something that just worked for me. My program gave me structure without the fluff. Simple, hard, and effective. Loved it."

Katie, Functional Fitness Athlete

PROGRAMMING THAT ACTUALLY WORKS

Tired of plateaus, burnout, or generic workouts that don't get you where you want to be? Our programming is designed to solve exactly that.

 

We believe in smart, progressive training that respects your body while pushing your limits, ensuring you build across disciplines without breaking down.

 

This isn't just a collection of WODs; it's a strategic roadmap to your peak performance, built by a coach who lives and breathes functional fitness.

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  • Strategic Progression, Not Random Workouts: Our programs follow intelligent cycles, building strength and endurance progressively so you consistently hit new PRs and unlock skills. No more guessing, just steady, sustainable gains.

  • Built for Longevity & Performance: We integrate balanced strength, conditioning, and recovery principles to help you avoid burnout and injury, keeping you in the game longer and performing better.

  • Coach-Driven Insights: Developed by an experienced and competitive CrossFit coach, our programs incorporate real-world understanding of what functional athletes need to thrive, beyond just the whiteboard.

  • Clear Focus, Tangible Results: Each program has a specific objective, ensuring every session contributes directly to your goals, whether it's crushing a HYROX race, lifting heavier, or becoming a more well-rounded athlete.

Image by Corey Young
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AMRAP ANTICS COACHES

At AMRAP Antics, our programming isn't just theory; it's forged in the demanding world of functional fitness and built on years of hands-on experience. We believe true progress comes from intelligent design, not just endless effort.

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Harry Smith, Founder and Head Coach at AMRAP Antics, is driven by a singular mission: to provide athletes with programming that truly delivers sustainable, elite-level results without compromising their long-term health.

 

As a Level 2 Fitness Instructor and a functional fitness athlete for over 10 years, Harry deeply understands the grind, the plateaus, and the frustration of ineffective training. Having coached functional fitness classes for a number of years, he brings a unique, practical perspective, knowing exactly what functional athletes need to thrive in a real-world setting.

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Harry founded AMRAP Antics to share these proven methods, helping athletes like you break through barriers, achieve their fitness goals, and genuinely enjoy the process of becoming stronger, fitter, and more resilient. 

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