Stage 1: Bar Path Initiations
Pillar Prep
A
Full Body Pillar Prep
Spend 10 minutes on soft-tissue work and joint mobilization. Start with SMR in the listed areas, then move on to active release trigger point work. Foam Roll: Upper Back, Glutes/Hip, Hamstrings LAX Ball: Lats, Piriformis, Scaps Mobility: Ground Based Mobility (5 minutes)
Pillar Activation
B
Full Body Movement Prep
Complete the movement prep circuit for 1-2 rounds. Scap Activation: FRC Shoulder Swimmer CAR's 2x5 Hip Activation: Quadruped MB Fire Hydrants 2x20 ea.
C1
KB 1/2 TGU
2 x 4
C2
Half-Kneeling KB Snatch to Windmill
2 x 4
C3
Power Snatch (from PWR)
2 x 4
D1
Overhead Pause Squat
3 x 4 @ 50, 55, 60 %
D2
Overhead Squat W/ PVC (against rack)
2 x 8
E1
Snatch Start + Snatch Lift-Off
4 x 4 @ 80 %
E2
FRC: 90/90 External Rotation LIFT-OFF's
3 x 5 @ 3
F1
Jerk Balance
4 x 5 @ 70, 70, 73, 73 %
F2
Snatch Pull to Hold (from PWR)
4 x 4
G1
Zombie Squats
3 x 4 @ 60 %
G2
Strict Bodyweight Pull-Up
3 x 10
H1
GHD Trunk Rotations
3 x 6
H2
Barbell Rollouts
3 x 10
H3
Quadruped Sandbag Pull Through's
3 x 6
HR Zone 3 Repeats
I
Lactic ESD (Power : Short)
Work Interval: 10s (1:5) > KB Snatch 3RM (alternate ea. round) Recover A (1:2.5) > Standing Plate OH Raise x25s Recover B (1:2.5) > Banded Face Pull x25s 4 Rounds
Pillar Prep
A
Full Body Pillar Prep
Spend 10 minutes on soft-tissue work and joint mobilization. Start with SMR in the listed areas, then move on to active release trigger point work. Foam Roll: Upper Back, Glutes/Hip, Hamstrings LAX Ball: Lats, Piriformis, Scaps Mobility: Ground Based Mobility (5 minutes)
Pillar Activation
B
Full Body Movement Prep
Complete the movement prep circuit for 1-2 rounds. Scap Activation: Prone Dowel Lift to Press 2x10 Hip Activation: FRC Deep Squat PAILS/RAISL 2x {10s} 3 ea.
C1
1-Arm KB High Pull
2 x 10
C2
1-Arm KBBU Clean
2 x 4
C3
Clean Pull Under
2 x 3
D1
Snatch High Pull (from PWR)
3 x 3 @ 50, 55, 60 %
D2
Snatch Pull to Hold (from PWR)
2 x 5
E1
Clean Start + Clean Lift Off
4, 4, 3, 3 @ 80, 80, 82, 82 %
E2
FRC: 90/90 Heel Drags
3 x 5
F1
Power Snatch (from PWR)
4 x 4 @ 70, 70, 73, 73 %
F2
1-KB Overhead Squat
3 x 5
G1
Pause Back Squat
5, 5, 4, 4 @ 60, 60, 64, 64 %
G2
KB High Pull to Goblet Catch
3 x 10
H1
Hollow Body Flutter Kicks
3 x 20
H2
Reverse Hyper
3 x 10
H3
Half-Kneeling Single Arm Banded "Y" Raise
3 x 10
Zone 2 Recovery Conditioning
I
Aerobic Threshold ESD
Work Interval: 10-120m (steady state continuous) wk 1: Forward & Backward Sled Drags x15m wk 2: Sled Lunges & Pulls (waist harness) x15m wk 3: Pillar March Series + Reverse TKE Walk x20m wk 4: (athletes choice) x20m
Pillar Prep
A
Full Body Pillar Prep
Spend 10 minutes on soft-tissue work and joint mobilization. Start with SMR in the listed areas, then move on to active release trigger point work. Foam Roll: Upper Back, Glutes/Hip, Hamstrings LAX Ball: Lats, Piriformis, Scaps Mobility: Ground Based Mobility (5 minutes)
Pillar Activation
B
Full Body Movement Prep
Complete the movement prep circuit for 1-2 rounds. Scap Activation: Prone DB OH Press 2x10 Hip Activation: Side Plank Mini Band Clamshell 2x10 ea.
C1
KB 1/2 TGU
2 x 3
C2
1-Arm KB Clean to Press + Reverse Lunge
2 x 5
C3
Power Clean Complex
2 x 3
D1
Clean High Pull (from PWR)
3 x 4 @ 50, 55, 60 %
D2
Clean Pull to Hold (from PWR)
2 x 5
E1
Power Clean (from PWR)
4, 4, 2, 2 @ 80, 80, 82, 82 %
E2
Kneeling T-Spine Extension Stretch
4 x 30
F1
Push Press
4 x 4 @ 70, 70, 73, 73 %
F2
3-Position Isometric Pull-Ups
4 x 3
G1
Clean High Pull
3 x 4 @ 60 %
G2
Chin-Up
3 x 10
H1
Swiss Ball Pike Up to Reverse Rollout
3 x 8
H2
Adductor Side Plank
3 x 15
H3
Base Rotational-Propulsive Rope LIFT
3 x 8
HR Zone 4 Spikes
I
ALactic ESD (ATP - PC)
Work Interval: 10s (1:50) > Clean Pulls 3RM Recover A (1:10) > Lunge Walk w/ Plate OH x1 minute Recover B (1:40) > Standing Pigeon Stretch x4 minutes 4 Rounds for conditioning
MS, CSCS, EXOS, USAW, USATF, FRC 10 years of coaching experience, 20 years of training experience for sports/event prep.
Stage 1 is for establishing rhythm and timing with the bar path of the second pull into the hip-crease, mostly from the power and hang positions.
Get Novice OLY - Stage 1