Paramount Barbell Club
Olympic Lifting, Weightlifting10 Week Strength & Competition Prep. Our team used this to peak for the 2023 AO2 with a ton of success.
Features5 sessions per week
Must use App app to view and log training
Program Training
Double Trouble Warm Up 1
A
3 Minute Bike KB SL RDL x 12 e/s Single Leg Heel Drop x 12 e/s Cossak Squat x 12 e/s Goblet Squat x 15 Supine Chest Opener x 1:00 Half Kneeling Book Opener x 20 e/s Post Lat Stretch x :45 e/s Goblet Sots Press x 12 2 Sets: Paramount Snatch Prep 1.C 2 High Hang Snatches 2 Hang Snatches 2 Low Hang Snatches
B
High Hang Snatch
4 x 3 @ 50 %
C
Pumping Snatch
4 x 1 @ 70 %
D
Floating Snatch Pulls
4 x 4 @ 85 %
E1
Single Leg Lower
4 x 16
E2
DB Lunges
4 x 16
E3
Bent Over Rear Delt Fly
4 x 12
Recovery
F
Double Trouble Recovery 1
Ring Lat Stretch x 1:00 e/s Pancake Stretch x 2:00 Elevated Pigeon Stretch x 1:00 e/s Single Leg Straddle x 1:00 e/s Ring Chest Stretch x 1:00
Double Trouble Warm Up 2
A
3 Minute Bike KB SL RDL x 12 e/s Single Leg Heel Drop x 12 e/s Cossak Squat x 12 e/s Goblet Squat x 15 Supine Chest Opener x 1:00 Half Kneeling Book Opener x 20 e/s Post Lat Stretch x :45 e/s Goblet Sots Press x 12
B
Back Squat
5 x 5 @ 65 %
C
Front Squat
4 x 3
D
Push Press
4 x 5
Circuit
E
3 Rounds 3 Minute Bike 150m Farmer Carry *Rest 1 Minute
Recovery
F
Double Trouble Recovery 2
Couch Stretch x 1:00 e/s Dug's Dragon Stretch x 1:00 e/s Banded SL Hamstring Twist x 1:00 e/s Prayer Stretch x 1:00
Double Trouble Warm Up 3
A
3 Minute Bike KB SL RDL x 12 e/s Single Leg Heel Drop x 12 e/s Cossak Squat x 12 e/s Goblet Squat x 15 Supine Chest Opener x 1:00 Half Kneeling Book Opener x 20 e/s Post Lat Stretch x :45 e/s Goblet Sots Press x 12 Paramount Power Snatch Prep 1 2 Rounds 3 Low Hang Snatch Pulls 3 Position Power Snatch (H.H. Hang L.H.)
B
Power Snatch
4 x 3 @ 60 %
C
Power Clean
4 x 3 @ 60 %
D1
Pull-Up
4 x 8
D2
Push-Up
4 x 12
D3
Ring Support Holds
4 x 0:20
Recovery
E
Double Trouble Recovery 3
Pancake Stretch Side Bend x 1:00 e/s Twisted Cross Pec Stretch x 1:00 e/s Deep Lunge Stretch x 1:00 e/s Single Leg Quad Stretch x 1:00 e/s Prayer Stretch x 1:00
Double Trouble Warm Up 4
A
3 Minute Bike KB SL RDL x 12 e/s Single Leg Heel Drop x 12 e/s Cossak Squat x 12 e/s Goblet Squat x 15 Supine Chest Opener x 1:00 Half Kneeling Book Opener x 20 e/s Post Lat Stretch x :45 e/s Goblet Sots Press x 12 1 SET: 5 RDL’s 5 Upright Rows 5 Press 5 Front Squats 2 SETS: 3 HH Power Cleans 3 Hang Cleans 3 Low Hang Cleans 3 Push Press 3 Push Jerks
B
High Hang Cleans
4 x 3 @ 50 %
C
2 Hang Cleans + Jerk
4 x 1 @ 70 %
D
Front Squat
6 x 3 @ 73 %
E
Back Squat
4 x 3
F1
Copenhagen Side Plank
4 x 1:00
F2
Ab Wheel
4 x 10
Recovery
G
Double Trouble Recovery 4
Frog Stretch x 1:00 Couch Stretch x 1:00 e/s Pancake x 2:00 Elevated Pigeon Stretch x 1:00 e/s Thread the Needle x 1:00 e/s
Double Trouble Warm Up 5
A
3 Minute Bike KB SL RDL x 12 e/s Single Leg Heel Drop x 12 e/s Cossak Squat x 12 e/s Goblet Squat x 15 Supine Chest Opener x 1:00 Half Kneeling Book Opener x 20 e/s Post Lat Stretch x :45 e/s Goblet Sots Press x 12
B
Snatch Pull + Snatch + OHS
5 x 1
C
Clean + 3 Jerks
5 x 1
D
Floating Clean Pulls
4 x 4 @ 90 %
E
Snatch Hang Hold
3 x 0:10
F
Rowing
3 x 300
