Paramount Barbell Club
Olympic Lifting, WeightliftingThe program will run in 4 week blocks. Every 4 weeks changes will be made to certain but not all exercise selections and rep schemes.
Week 1 base, week 2 building, week 3 deload, week 4 heavier (not heaviest)
Block 1 will be lighter on the Snatch/C&J variations, really focusing on technique not heavy weights.
Block 2 will shift to slightly heavier weights but not maximal. You will start to be more challenged on the squats and deadlifts
Block 3 will push towards more classic lift variations and prepping for a test out day or meet. Squats will be tested in the weeks leading up to the end.
The goal of the squats is to build overall volume each week, the rep scheme doesn't have to be exact same weight across as long as the overall volume increases weekly. Each week either doing a higher peak set or pushing the threshold number up slightly.
The Snatch Deadlift Ladder will go for 6 weeks with no deload. Trust the process and respect the program, you will get stronger. In week 7 we will replace Snatch DL with a Clean Deadlift ladder for the final 6 weeks.
5 sessions per week
Must use App app to view and log training
Program Training
Prep
A
JG Warm Up 1
3 Min Bike 10 Squats 15 Ankle Rocks + Push Pulls 10-15 Reverse Nordic Curls 90/90 10 Squats 20 Lunges 1:00 Each Side Pillar Lat Stretch Pec Stretch 20 Pass Throughs (PVC or Band) 10-15 Goblet Sots Press (Lighter)
B
Block Snatch
5 x 3 @ 65 %
C
Back Squat
5 x 5
D
Pause Front Squat
4 x 3
E
Front Foot Elevated Split Squat
3 x 20
Recovery
F
JG Cool Down 1
Foam Roll 1:00 each Quads Calves Upper Back Stretches 1:00 each Deep Lunge Couch Stretch Wall Straddle Lat Stretch
Prep
A
JG Warm Up 4
3 Min Row Cossak Squat Pigeon Mob 15 RDL's 1:00 Each Side Lat Stretch Pec Stretch 10 Down Dogs 15 Free Hammers 15 Band Pull Aparts 10 Emtpy Bar Snatch Press (from bottom)
B
Snatch Balance
3 x 3
C
Clean Pull
3 x 2 @ 90 %
D1
Pull-Up
3 x 10
D2
Dip
3 x 12
D3
DB Reverse Fly
3 x 15
E1
Barbell Bicep Curl
3 x 12
E2
Tricep Pushdown
3 x 15
E3
Lu Raises
3 x 12
Recovery
F
JG Cool Down 2
Foam Roll 1:00 each Low Back/Glutes Hamstrings Stretching 1:00 each Banded SL Hamstring Twist Forward Seated Fold Thread the Needle Pigeon
Prep
A
JG Warm Up 2
3 Min Bike Cossak Squat Pigeon Mob Jefferson Curl 1:00 Each Side Lat Stretch Pec Stretch 10 Down Dogs 15 Free Hammers 15 Band Pull Aparts :30 Active Hang from Bar
B
Block Power Clean + Power Jerk
5 x 2 @ 70 %
C
Snatch Deadlift
1, 3, 5, 1, 3, 5, 1, 3, 5
D1
Glute-Ham Raise
3 x 10
D2
Weighted Plank
3 x 1:00
D3
Cuban Press
3 x 12
Recovery
E
JG Cool Down 2
Foam Roll 1:00 each Low Back/Glutes Hamstrings Stretching 1:00 each Banded SL Hamstring Twist Forward Seated Fold Thread the Needle Pigeon
Prep
A
JG Warm Up 3
3 Min Row 10 Squats 15 Elevated Ankle Rocks + Push Pull 10-15 Reverse Nordic Curls Spiderman 10 Squats Mini Band Work In and Outs Monster Walks Airplane x 10 each side 1:00 Each Side Lat Stretch Pec Stretch 20 Pass Throughs 10-15 Goblet Sots Press (Lighter)
B1
Push Press
3 x 6
B2
Split Jerk
3 x 3
C
1 1/4 Front Squat
6 x 3
D
Back Squat
4 x 3
E1
Weighted Step Ups
6, 8, 10
E2
Hamstring Eccentric Heel Slides
3 x 20
E3
Snatch Hang Hold
@ 0:20, 0:25, 0:30
Recovery
F
JG Cool Down 1
Foam Roll 1:00 each Quads Calves Upper Back Stretches 1:00 each Deep Lunge Couch Stretch Wall Straddle Lat Stretch
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
3 Hang Power Snatch + 2 OHS
4 x 1
C
Clean Pull + High Hang + Hang + Jerk
4 x 1
D
Snatch Deadlift
1, 3, 5, 1, 3, 5, 1, 3, 5
E
Weighted Dead Bug
3 x 10
