Paramount S&C

Olympic Lifting, Weightlifting
Coach
Christopher Douglas

5 Week Competition Prep, this cycle is built around the athlete self regulating. Daily mix of heavy full lift variation and a power variation. Light accessory strength work and heavy squats. 

Features
5 sessions per week
Must use App app to view and log training
Program Training
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Sample Week
Week 1 of 5-week program
Sunday
Competition Prep: Week 1 Day 1

Prep

A

PW6.1 Warm Up

Mobility -- 1:00ea. LAX Ball Pecs Lat Stretch Forearm/Tricep Roll Out --2 Rounds-- Bike 1:00 5/5 Perfect Stretch 10/10 SL Glute Bridges 15 Air Squats --Then 2 Rounds (w/ Empty Bar) 8 Front-to-Back Strict Press 8 Kang Squats

B

Snatch Deadlift + Snatch

4 x 1

C

Power Clean + Jerk

3 x 4

D

Back Squat

3 x 3

E1

Glute-Ham Raise

4 x 10

E2

Pull-Up

4 x 5

Recovery

F

PW5 Cool Down 1.1

1:30 Each Prayer Stretch Elevated Hamstring Couch Seated Internal Hip Thoracic Rotation Seal Pose Down Dog

Monday
Competition Prep: Week 1 Day 2

Prep

A

PW6.3 Warm Up

Row 3:00 Mobility 1:00ea -Executive Stretch -Lat Stretch 2 Rounds: 8 Toe-Touch Push Ups 8 Frog Jumps 8 Lunge + Twists 8 Jump Squats 5/5 Perfect Arm Circles

B

Snatch Balance

3 x 2

C

Hang Snatch

3 x 2

D

Snatch Pull

4 x 2 @ 95, 100, 100, 100 %

E1

Dip

3 x 10

E2

Weighted Plank

3 x 1:00

Recovery

F

PW5 Cool Down 1.2

1:30 Each Single Leg Quad Straddle Deep Lunge Pigeon Lat Stretch w/Rotation Corner Stretch

Tuesday
Competition Prep: Week 1 Day 3

Prep

A

PW6.2 Warm Up

Row 500m Mobility -- 1:00ea. LAX Ball Pecs Lat Stretch Forearm/Tricep Roll Out 2 Sets-- -Banded Shoulder Complex 10ea -10 Plate Squats Then w/ an Empty Bar-- 5 Sn. Deadlift 5 Sn. Upright Rows 5 HH Muscle Snatches 5 BTN Sn. Press 5 OHS Then-- 5 HH Sn. Pulls 5 Hang Sn. Pulls 5 Snatch Pulls Then-- 3 Muscle Snatch 3 Pressing Sn. Balance 3 Sn. Balance

B

Power Snatch

4 x 2

C

Clean + Front Squat + Jerk

4 x 3

D

Front Squat

2, 2, 2, 1 @ 85, 85, 85, 90 %

E

BB Stability Press

4 x 6

Recovery

F

PW5 Cool Down 1.1

1:30 Each Prayer Stretch Elevated Hamstring Couch Seated Internal Hip Thoracic Rotation Seal Pose Down Dog

Wednesday
Competition Prep: Week 1 Day 4

Prep

A

PW6.4 Warm-Up

Bike 3:00 Mobility-- 1:00 Lax Ball Pec/Lats 1:00 Lax Ball Hips/Glutes 1:00 Forearm/Tricep BB Roll Out 2 Rounds: 10 KB RDL 10 KB Goblet Squat (+10sec Hold on Last Rep) :30 Tuck Hold (focus on pelvic tilt) Then w/ an empty bar-- 5 Strict Press 5 Push Press 5 Push Jerk Then 3 Split Jerk (pause in dip and in catch) 3 Split Jerk (pause in catch)

B

Front Squat + Jerk

3, 3, 3, 2, 2, 2

C

Clean Pull

4 x 2 @ 95, 95, 95, 100 %

D1

Snatch Grip RDL

3 x 5

D2

Snatch Grip Push Press

3 x 6

Recovery

E

PW5 Cool Down 1.2

1:30 Each Single Leg Quad Straddle Deep Lunge Pigeon Lat Stretch w/Rotation Corner Stretch

Friday
Competition Prep: Week 1 Day 6

Prep

A

Paramount Snatch Warm Up

Round 1, 5 reps each High Hang Pull High Hang Muscle Snatch BTN Press Overhead Squat Round 2, 5 reps each Hang Pull Hang Muscle Snatch BTN Push Press Snatch Balance Round 3, 5 reps each Low Hang Pull Low Hang Muscle Snatch BTN Snatch Jerk Drop Snatch

B

Snatch

6 x 1

C

Clean & Jerk

6 x 1

D

Pause Front Squat

4 x 2

Recovery

E

PW5 Cool Down 1.3

2 Min Each Single Leg Quad Thoracic Rotation Straddle Deep Lunge

Competition Prep (5 Weeks)