Dissident Barbell
Weightlifting, Olympic Lifting# Proven training methods
Dissident barbell weightlifting offers proven training programs that have been tested and reworked with entry level and competitive athletes overtime to produce the best results with the minimum effective dose of training.
# INSANE GAINS premium program
The INSANE GAINS program is the first program written by Dissident barbell. Originally made for the diverse athlete profile of it's barbell club, however the program worked so well that it has become a staple part of the year for our athletes and we decided to offer it as a stand alone program.
12 weeks
4 days per week
-Strength focus for improving back squat, strict press, push press and front squat
-Snatch and clean progression
-Accessory work
1 sessions per week
Must use App app to view and log training
Program Training
A
Snatch
4 x 5 @ 65, 65, 75, 75 %
B
Power Clean
3 x 3 @ 70, 75, 75 %
C
Back Squat
3 x 12 @ 60, 65, 65 %
D
Front rack bulgarian split squat
3 x 5 @ 35, 40, 40 %
A
Strict Press
3 x 12 @ 60, 65, 65 %
B
Muscle Snatch
4 x 3 @ 40, 40, 50, 50 %
C
Floating clean pull
4 x 3 @ 65, 65, 70, 70 %
D1
GHD Hip Extension
3 x 8
D2
L-Sit
3 x 0:15
A1
Front Squat
3 x 5 @ 65, 75, 85 %
A2
Seated Box Jump
3 x 5
B
Push Press
3 x 12 @ 60, 65, 65 %
C
Weighted Strict Pullup
3 x 10
D
Band Single Arm Row
3 x 10
E1
Single Leg RDL
3 x 10
E2
Natural knee extension
3 x 8
A
Power Snatch 1
5 x 2 @ 50, 60, 70, 75, 80 %
B
Clean
4 x 5 @ 65, 65, 70, 70 %
C
Snatch Pull
10 x 1 @ 90 %
D
chaos overhead squat
3 x 5
E1
Cuban Press
3 x 10
E2
Poliquin lateral raises
3 x 10
F1
Hanging Leg Raise
3 x 5
F2
feet elevated side plank hip taps
3 x 8
