Paramount Barbell Club
Weightlifting, Olympic Lifting5 Week Classic Lift cycle, this cycle is built around the athlete self regulating. Daily mix of heavy full lift variation and a power variations. Light accessory strength work and heavy squats. Every week ends with a build to a heavy session on the Snatch C&J.
Features5 sessions per week
Must use App app to view and log training
Program Training
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 1
D
Back Squat
3 x 3
E1
Glute-Ham Raise
4 x 10
E2
Pull-Up
4 x 8
Recovery
F
PW5 Cool Down 1.1
1:30 Each Prayer Stretch Elevated Hamstring Couch Seated Internal Hip Thoracic Rotation Seal Pose Down Dog
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
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 1
D
Front Squat
2, 2, 2, 1 @ 82.5, 82.5, 82.5, 87.5 %
E
Half-Kneeling KB Press
4 x 8
Recovery
F
PW5 Cool Down 1.1
1:30 Each Prayer Stretch Elevated Hamstring Couch Seated Internal Hip Thoracic Rotation Seal Pose Down Dog
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
Prep
A
The Warm Up TB5
5 Minute Primer Supine Chest Opener (1:00) Ring Lat Stretch (:45 each side) Elevated Pigeon (:45 each side) Cossack Squat (1:00) 1 Round Bent Over Cuban Press x 20 (10 e/s) Split Squats x 30 (15 e/s) Goblet Sots Press x 12 Banded Glute Bridge x 20 PTC3 Snatch Prep (Every :90 x 3) 3 Hang Snatch High Pulls 3 Hang Power Snatch 3 Low Hang Snatch 3 OHS Do this after Snatches PTC3 C&J Prep (2x through) 10 BTN Elbow Punches 6 OH Tricep Extensions 5 Clean Turnovers 5 Hang Cleans 5 Jerks
B
Snatch
5 x 1
C
Clean & Jerk
5 x 1
D
Pause Front Squat
4 x 2
Recovery
E
PW5 Cool Down 1.3
2 Min Each Single Leg Quad Laying Thoracic Rotation Pancake Stretch Deep Lunge
