STOP BEING WEAK
You could be stronger. And you know there is no real excuse to not put in the work to make this happen. If you keep faffing about with your strength- and lifting work like most crossfitters, you will remain weak and feeble. Let's not do this, right? This is equally true for you competitive Olympic weightlifters, so stop feeling safe 🫵
YOU CANNOT FIRE A CANNON FROM A CANOE
Chinese weightlifters are strong. They are also jacked AF. Besides having been selected carefully from a genepool of literally billions of people, and, ALLEDGEDLY, being artificially enhanced, Chinese lifters don't skip their 'powerbuilding' work in the gym. Let's follow at least THAT example to a T and put in the God damned work 💥
CHINESE PRINCIPLES > YOUR PRINCIPLES
One cannot disagree with the fundamental principles of the Chinese school of Olympic weightlifting. These principles are universal truths that can be applied constructively, whether the athlete is a beginner or competing at the highest level. China is the world’s leading weightlifting nation. Period 🇨🇳
MOTIVATION, SCHMOTIVATION
In the post-industrial Western world, factors of motivation have become much more than carrots and sticks. We need a purpose that fules our fire, we find it immensely satisfying to learn new skills and we actively consider the extent of autonomy we want. I take all these factors into consideration when I plan your training 📈
JOIN THE COOL KIDS
Being part of something bigger and cooler than ourselves is awesome and takes the Iron Game to another level. We all know we perform and feel better among our likeminded peers - this is because only these people understand the profoundness of our unique project of selfrealisation ⚛️
WHAT TO EXPECT
I am your coach
Not some random team of clowns in an office that know nothing (like John Snow).
Programming 4 days per week
90-minute sessions of strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background.
Demo videos by yours truly
Watch them. Read the guidelines. They are solid.
Feedback Community
Post your videos in the facebook group and I'll provide feedback that is actionable, and engaging ✌️
Train Heroic app
PDFs and spreadsheets? LOL. I deliver my programming through an awesome app that allows you to keep track of everything in a very user friendly way 🚀
JOIN OUR HARDWORKING COMMUNITY
Everybody is welcome on team Albacross. Nobody cares what level you’re currently at, only that you have a burning desire to improve that level. Being part of something bigger than yourself makes this much easier and way more fun. Let’s get cracking!
Sample Week
Monday
OC1_W1_S1
Prep
OLYCORE: Snatch Prep 1.0
Let's get primed to move like a hot knife through butter 🧈
2-3 rounds for quality:
- 20 sec dead hang
- 10-20 sec handstand hold
- 3 slow Jefferson curls
- 3 Chun snatches
- 3 overhead squats
Snatch Deadlift + Snatch Pull + Chun Snatch + Bolted Power Snatch + Bolted Snatch
10 x 1 @ _ , _ , 40, 50, 60, 65, 70, 70, 75, 80 %
Bolted Snatch
3 x 1 @ 83, 85, 83 %
Clean (Albacore)
5, 4, 3, 3, 3, 3, 3 @ 50, 60, 70, 80, 75, 70, 65 %
Split Press + Jerk Balance
4 x 10
Split Jerk (Albacore)
7 x 3 @ 40, 50, 60, 65, 70, 70, 70 %
Box Pistol Squat
12, 11, 10, 9, 8 @ 7
Chest-to-bar Pull-up (strict)
4 x 3
Tempo Deficit Handstand Push-up
4 x 3 @ 3
Rest (Albacore)
3 x 1:00 @ 0
Tuesday
OC1_W1_S2
Prep
OLYCORE: Power Prep 1.0
Let's get good and ready for the power work ✊ 2
rounds for quality:
- 6 Jefferson curls
- 9 power snatches
- 12 box jump-overs
- 20" (step-down version)
Power Snatch (TnG)
5 x 5
Deadlift (TnG)
3, 2, 1, 1, _ @ 60, 70, 75, 80, 65 %
Tempo Push Press
4 x 5
Push Press (Albacore)
3 x 8
Front Squat (Albacore)
6 x 3 @ 60, 70, 75, 75, 70, 70 %
Ring Push-up (Albacore)
Dip Bar Leg Raise
Feet Elevated Ring Row with a Hold
4 x 5 @ 3
Chinese Plank
4 x 30
Rest (Albacore)
3 x 1:00
Thursday
OC1_W1_S3
Prep
OLYCORE: C&J Prep 1.0
Let's get primed to move like a hot knife through butter 🧈
2-3 rounds for quality:
- 20 sec pendulum dead hang
- 10-20 sec handstand hold
- 3 slow Jefferson curls
- 3 muscle cleans - 3 thrusters
- 20 overhead jumps
Paused Power Clean + Clean + Paused Push Jerk + Paused Split Jerk + Split Jerk
@ * , * , * , * , 55, 60, 65, 70, 75 %
Clean & Jerk (Albacore)
@ 78, 80, 80 %
Hang Snatch (Albacore)
3, 2, 1, 3, 2, 1, 3, 2, 1 @ 63, 68, 73, 65, 70, 75, 68, 73, 78 %
Snatch Balance + Overhead Squat
7, 6, 5, 4, 3, 2 @ 60, 65, 70, 75, 78, 80 %
Power Clean + Push Jerk (Albacore)
10, 8, 6, _ @ 45, 55, 65, 70 %
Back Squat (albacore)
6 x 3 @ 65 %
High Box Jump
6 x 3
Saturday
OC1_W1_S4
Prep
OLYCORE: Snatch Prep 1.1
Let's get primed to move like a hot knife through butter 🧈
2-3 rounds for quality:
- 10 kip swings
- 10 handstand shoulder taps (piked on a box if necessary)
- 3 slow Jefferson curls
- 3 drop snatch balance
- 3 pull-under snatches
Pull-under Snatch
5 x 3
Snatch (Albacore)
10 x 1
Pull-under Clean + Clean + Split Jerk
5 x 1 @ 25, 30, 35, 38, 40 %
Clean & Jerk (Albacore)
7 x 1
Back Squat (albacore)
6 x 3 @ 50, 60, 70, 80, 75, 70 %
Albacore Snatch Pull Complex
5 x 1 @ 60, 65, 70, 75, 80 %
Pull-up (strict)
Glute-Ham Raise (Albacore)
Lu Raise
Landmine Twist
4 x 10
Rest (Albacore)
3 x 1:00