WL F F

WL4FF is a 10-week Olympic weightlifting training program designed

specifically for functional fitness athletes.

The main goal

is a NEW RESULT in the SNATCH and CLEAN & JERK.

The training program consists of 10 weeks, including 3 sessions per week. Every week provides
an optimal training effect, rational alternation of heavy, technical and recovery sessions,
which are balanced by volume and intensity. The combinations of exercises and the load are
built to bring the athlete to the peak at week 10.
Loads of WL4FF program are planned to inlay into standard weekly WOD periodization 5+2.

Week Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

1 M GW MGW MG W
2 G WM GWM GW M
3 W MG WMG WM G
4 M GW MGW MG W
5 G WM GWM GW M
Recovery
6 W MG WMG WM G
7 M GW MGW MG W
8 G WM GWM GW M
9 W MG WMG WM G
10 M GW MGW MG W

Load type: M - metabolic G - gymnastic W - weightlifting (means your training session

from this program)
How to incorporate WL4FF program into your weekly WOD periodization.

It is essential to do a GENERAL WARMUP and prepare your body for work before each session.

If you have a few types of training (W M G) we recommend planning weightlifting as a first

block, but of course, it is up to you and depends on your personal goals.

All weightlifting workouts include a special warmup routine for activation and prehab, but if
your previous training block warmed up you enough – feel free to skip it.

SESSION 3
3 ROUNDS
Reverse HYPEREXTENSION 15 reps
Squat JUMP 8 reps
Elbows stretching with RB 6 reps
CLUSTER LIGHT
3 sets × 4 reps
The MAIN load consists of 1-3 exercises.
There are a few variations of recommended load:
- a number of sets and reps with prescribed intensity in % from 1 RM
- working sets with prescribed so-called Rate of Perceived Exertion:

LIGHT Working with this weight does not create strong muscle tension,
you can easily concentrate on the technique. After completing all
reps, you feel that you can safely do 4-6 reps more, slight muscle
fatigue, slightly rapid breathing and pulse.

MEDIUM Moderately working weight, you need to be physically and

psychologically concentrated, after completing the set you should
feel 3-4 reps in reserve, significant muscle fatigue, rapid breathing.

HEAVY The most difficult work, each rep requires full concentration and
dedication, 1 rep in reserve. Work almost to muscle failure, heavy
breathing, and high pulse. Keep in mind, HIGH INTENSITY is not a
MAXOUT or PR session. Be smart - feel the difference.

Optimal rest periods between exercises can vary from 30 seconds or less up to 3 minutes.
Recommended rest intervals between sets - until you catch your breath.
USER
GUIDE 1WEEK
/10 LIGHT WL F F
GENERAL WARMUP
POST WORKOUT STRETCHING
Day 1
M
Day 2
GW
Day 3
MGW
Day 4
MG
Day 5
W

SESSION 1 SESSION 2 SESSION 3

2 ROUNDS 2 ROUNDS 2 ROUNDS
HYPEREXTENSION 15 reps SUPERMAN 15 reps HYPEREXTENSION 15 reps
Gakk SQUAT 12 reps Gakk SQUAT 12 reps Duck Walk 10 reps

Front SQUAT with straps LIGHT PVC Muscle SNATCH + Sn BALANCE

2 sets × 6 reps Push PRESS MEDIUM 3 sets × 6+6 reps
4 sets × 6 reps

CLEAN + Front SQUAT Good Morning MEDIUM Power SNATCH + Snatch BALANCE
3 sets × 6 reps
4 sets × 2+2 reps @ 70-75% of max C&J 5 sets × 2+2 reps @ 60-70% of max Snatch

Romanian DEADLIFT MEDIUM Snatch PULL till power position

Barbell Squat JUMP
4 sets × 8 reps 4 sets × 4 reps @ 85-90% of max Snatch
4 sets × 8 reps

Back SQUAT
3 sets × 5 reps @ 85-90% of max C&J
4 sets × 4 reps @ 60% of max Back SQUAT

Snatch Sots PRESS MEDIUM

3 sets × 10 reps
1
GENERAL WARMUP
WEEK
/10 LIGHT WL F F POST WORKOUT STRETCHING
Day 1
M
Day 2
GW
Day 3
MGW
Day 4
MG
Day 5
W

SESSION 1 SESSION 2 SESSION 3

2 ROUNDS 2 ROUNDS 2 ROUNDS
HYPEREXTENSION 15 reps SUPERMAN 15 reps HYPEREXTENSION 15 reps
Gakk SQUAT 12 reps Gakk SQUAT 12 reps Duck Walk 10 reps

Front SQUAT with straps LIGHT PVC Muscle SNATCH + Sn BALANCE

2 sets × 6 reps Push PRESS MEDIUM 3 sets × 6+6 reps
4 sets × 6 reps

CLEAN + Front SQUAT Good Morning MEDIUM Power SNATCH + Snatch BALANCE
3 sets × 6 reps
4 sets × 2+2 reps @ 70-75% of max C&J 5 sets × 2+2 reps @ 60-70% of max Snatch

Romanian DEADLIFT MEDIUM Snatch PULL till power position

Barbell Squat JUMP
4 sets × 8 reps 4 sets × 4 reps @ 85-90% of max Snatch
4 sets × 8 reps

Back SQUAT
3 sets × 5 reps @ 85-90% of max C&J
4 sets × 4 reps @ 60% of max Back SQUAT

Snatch Sots PRESS MEDIUM

3 sets × 10 reps
2
GENERAL WARMUP
WEEK
/10 MEDIUM WL F F POST WORKOUT STRETCHING
Day 1
G
Day 2
WM
Day 3
GWM
Day 4
GW
Day 5
M

SESSION 1 SESSION 2 SESSION 3

3 ROUNDS 3 ROUNDS 3 ROUNDS
Reverse HYPEREXTENSION 15 reps SUPERMAN Row 15 reps Reverse HYPEREXTENSION 15 reps
Split Squat 6+6 reps Gakk SQUAT 12 reps Duck Walk 10 reps
Clean WARMUP 8 reps PVC Rack Hip Muscle Clean 6 reps
Musсle Squat CLEAN LIGHT
Front SQUAT+JERK + Front SQUAT
5 sets × 1+3 reps @ 75-80% of max C&J 3 sets × 3+3 reps

Bench Back SQUAT Snatch PULL (till power position) + SNATCH

4 sets × 4 reps @ 80% of max Back SQUAT 4 sets × 1+2 reps @ 70-80% of max Snatch CLEAN PULL+CLEAN+JERK
6 sets × 1+1+1 reps @ 80% of max C&J

Press in split + OH split Squat MEDIUM Clean PULL slowly down HEAVY
3 sets × 4+4+4+4 reps 4 sets × 3 reps Build up to HEAVY

Depth JUMP (30-40 cm/10-15 inch)

4 sets × 8 reps Barbell Squat JUMP
4 sets × 8 reps
3
GENERAL WARMUP
WEEK
/10 HEAVY WL F F POST WORKOUT STRETCHING
Day 1
W
Day 2
MG
Day 3
WMG
Day 4
WM
Day 5
G

SESSION 1 SESSION 2 SESSION 3

3 ROUNDS 3 ROUNDS 3 ROUNDS
HYPEREXTENSION 15 reps SUPERMAN 20 reps HYPEREXTENSION 15 reps
Gakk SQUAT 12 reps Monkey JUMPs 8 reps Split SQUAT 6+6 reps
Monkey JUMPs 8 reps PVC Muscle Clean + FS 4+4+4 reps Wall SQUAT (slow) 6 reps
+ PRESS

Muscle SNATCH MEDIUM Push PRESS + JERK

4 sets × 6 reps
Power SNATCH + Hip SNATCH
6 sets × 1+3 reps @ 65-75% of max Snatch
Snatch PUSH PRESS + Snatch BALANCE
Power CLEAN + Power CLEAN below knee
3 sets × 1+1 reps @ 70-75% of max C&J
CLEAN PULL
3 sets × 3 reps @ 95-105% of max C&J
3 sets 2+2 reps @ 50-60% of max C&J
JERK
6 sets × 3 reps @ 80-85% of max C&J
1 set × 1 rep @ 90% of max C&J

4 sets × 4+2 reps @ 50% of max Snatch Split SQUAT LIGHT Front SQUAT HEAVY
3 sets × 4+4 reps 4 sets × 4 reps Build up to HEAVY
Pause Back SQUAT
4 sets × 3 reps @ 60-70% of max Back SQUAT
Barbell Squat JUMP
4 sets × 8 reps
4
GENERAL WARMUP
WEEK
/10 MEDIUM WL F F POST WORKOUT STRETCHING
Day 1
M
Day 2
GW
Day 3
MGW
Day 4
MG
Day 5
W

SESSION 1 SESSION 2 SESSION 3

3 ROUNDS 3 ROUNDS 3 ROUNDS
Reverse HYPEREXTENSION 15 reps SUPERMAN Row 20 reps Reverse HYPEREXTENSION 15 reps
Gakk SQUAT 12 reps Duck Walk 10 reps Squat JUMP 8 reps
Elbows stretching with RB 6 reps
Front SQUAT with straps LIGHT PVC Hip Snatch BALANCE + Sots PRESS
2 sets × 6 reps 2 sets × 5+5 reps CLUSTER LIGHT
3 sets × 4 reps
Muscle Squat SNATCH LIGHT
Musсle Squat CLEAN LIGHT + Overhead SQUAT
+ Front SQUAT 3 sets × 3+3 reps CLEAN&JERK
3 sets × 3+2 reps 6 sets × 1+2 reps @ 80-85% of max C&J

CLEAN SNATCH Back SQUAT HEAVY

5 sets × 3 reps @ 80-85% of max C&J, 3 sets × 2 reps @ 60-70% of max Snatch 6 reps Build up to HEAVY
1 set × 1 rep @ 90% of max C&J

CLEAN PULL Press in split + OH split Squat LIGHT

3 sets × 4 reps @ 100-105% of max C&J 3 sets × 3+3+3+3 reps

Bench Back SQUAT

3 sets × 4 reps @ 80-85% of max Back SQUAT
5
GENERAL WARMUP
WEEK
/10 HEAVY WL F F POST WORKOUT STRETCHING
Day 1
G
Day 2
WM
Day 3
GWM
Day 4
GW
Day 5
M

You can buy Full program on

www.torokhtiy.com
or

CLICK HERE
6
GENERAL WARMUP
WEEK
/10 LIGHT WL F F POST WORKOUT STRETCHING
Day 1
W
Day 2
MG
Day 3
WMG
Day 4
WM
Day 5
G

You can buy Full program on

www.torokhtiy.com
or

CLICK HERE
7
GENERAL WARMUP
WEEK
/10 HEAVY WL F F POST WORKOUT STRETCHING
Day 1
M
Day 2
GW
Day 3
MGW
Day 4
MG
Day 5
W

You can buy Full program on

www.torokhtiy.com
or

CLICK HERE
8
GENERAL WARMUP
WEEK
/10 HEAVY WL F F POST WORKOUT STRETCHING
Day 1
G
Day 2
WM
Day 3
GWM
Day 4
GW
Day 5
M

You can buy Full program on

www.torokhtiy.com
or

CLICK HERE
9
GENERAL WARMUP
WEEK
/10 MEDIUM WL F F POST WORKOUT STRETCHING
Day 1
W
Day 2
MG
Day 3
WMG
Day 4
WM
Day 5
G

You can buy Full program on

www.torokhtiy.com
or

CLICK HERE
10
GENERAL WARMUP
WEEK
/10 TAPERING WL F F POST WORKOUT STRETCHING
Day 1
M
Day 2
GW
Day 3
MGW
Day 4
MG
Day 5
W

You can buy Full program on

www.torokhtiy.com
or

CLICK HERE
Bonus
week
PR
SESSIONS WL F F GENERAL WARMUP
POST WORKOUT STRETCHING

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www.torokhtiy.com
or

CLICK HERE
Bonus
week COMPETITION
WL F F GENERAL WARMUP
POST WORKOUT STRETCHING

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www.torokhtiy.com
or

CLICK HERE
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