Coach Andreas
Weightlifting, Strength & ConditioningBarbell Club
14 week with mixed barbell workouts
Features1 sessions per week
Must use App app to view and log training
Program Training
A1
Air Squat
15, 10
A2
Rolling Deck Squat
1 x 10
B1
Back Squat
B2
Back Squat
5 x 2
C
Single Dumbbell Box step up
6 x 10
D
Barbell sit-ups
1 x 50
A
Squat Jump
3 x 10
B
Depth Jump
3 x 10
C
DB Jump Lunge
4 x 10
D
Single leg counter movement jump
4 x 10
E1
Power Clean
E2
Power Clean
1 x 20
A
Assault Bike
1 x 10:00
B1
Sumo Deadlift
5, 4, 3, 2, 1
B2
Sumo Deadlift
1 x 2
B3
Sumo Deadlift
1 x 4
C
Banded Russian KB swings
3 x 20
D1
Assault Bike
D2
Burpee Box Jump Over
1 x 20 @ 20
D3
Deadlift
1 x 10
A1
Shoulder Press
5, 4, 3, 2, 2
A2
Shoulder Press
A3
Shoulder Press
A4
Shoulder Press
B1
DB2 Push up
21, 15, 9
B2
DB2 Shoulder to Overhead STOH
21, 15, 9
B3
DB2 box Step up
21, 15, 9
C1
DB reverse overhead lunge
C2
DB2 Front Rack Carry
C3
DB Overhead Carry
D
Rest
A
2x power snatch, 1x hang power snatch, 1x overhead squat
5 x 1
B
2x halting snatch deadlift, 2x snatch pull, 3x snatch pull from power position
4 x 1
C1
Pause Back Squat
4 x 2
C2
Back Squat
4 x 3
A
Toes to Bar
9 x 6
B
Hang Power Clean
9 x 8
C
Box Jump
9 x 12
A
Sumo Deadlift
5 x 5
B
Assault Bike
C
Fixed single leg deadlift
D
KB1 Single leg romanian deadlift
E
Banded Russian KB swings
3 x 20
