Back to Basics (3 Day) for Masters Athletes Part 1
Vaughn Weightlifting + Squat University
Weightlifting, Olympic LiftingVaughn Weightlifting and Squat University bring you Part 1 of a Weightlifting program designed to get Back to the Basics en route to breaking PR's and making gainz that have been eluding you.
Whether you're a true novice that is new to the sport of weightlifting or you're a seasoned veteran who is looking for a program to take you to places you've never been before, you're in the right place.
We've taken basic principles from weightlifting & strength and conditioning, adding in movement & mobility to ensure you're making yourself bulletproof from injury, and challenging you for 13 consecutive weeks.
**Expect to PR your Back Squat, Your Snatch, and Your Clean & Jerk **
If you have the persistence, toughness, & grit to stick it out, you'll undoubtedly surprise even yourself.
Expect 3 tough sessions with an optional extra credit day each week that include a detailed warm-up, Olympic lifting, strength & accessory work, & recovery protocols to make sure you're ready show up tomorrow too.
**If you're looking for answers to the questions about how to make the next big leap in your training, look no further. **
Click below to get started today!
Prep
A
Warmup
*NO Shoes/Socks through entire warm up* A1. Theraband Warm Up(Part 2) - 10 reps each A2. Wrists-Ups and Downs - 15 reps each arm, each exercise
Prep
B
Squat Sequence, Relax Th'Back!
*Exaggerate your foot position through this warmup sequence to assist with general mobility work and position improvements. Basic exaggeration = 1 inch more narrow and 5 degrees more turned in than normal with each foot than normal stance 2 Rounds: B1. Overhead Mobility Drill - 2 rounds -1 round = 5 shoulder rotations + 5 behind neck press and stretch with reverse grip B2. Air Squat w/Elevation - 5 reps with 3 second pause in bottom/rep B3. Hamstring Leg Lifts - 15 reps/side B4. Bottom Squat Hold w/support - 30 seconds total B5. Thoracic Wrap - 2 minutes B6. Air Squat(NO elevation) - 5 reps with 3 second pause in bottom/rep
C
Back Squat High Bar
6 x 5 @ 35, 50, 60, 70, 70, 70 %
D
Strict Press
6 x 5 @ 35, 50, 60, 70, 70, 70 %
E
Overhead Squat with Snatch Grip
6 x 5 @ 35, 50, 60, 70, 70, 70 %
F
Russian Kettle Bell Swings
1 x 30
Recovery
G
3 rounds: Pec smash (lacrosse ball) - 1 minute/side Thoracic Extensions with Overhead Reaches - 1 minute
Rest
A
Today is a Rest Day.
Prep
A
Warmup
*NO Shoes/Socks through entire warm up* A1. Theraband Warm Up(Part 1) - 10 reps each A2. Theraband Pass Throughs - 1 set 20 reps A3. Wrist Push-Ups (Version 1) - 20 reps/arm
Prep
B
Squat Sequence, Get Upright!
*Exaggerate your foot position through this warmup sequence to assist with general mobility work and position improvements. Basic exaggeration = 1 inch more narrow and 5 degrees more turned in than normal with each foot than normal stance 1 Round of: Air Squat w/Elevation - 10 reps with 3 second pause in bottom/rep Bent Knee Ankle Rocks - 10 reps + 10 second hold on last rep/side Bottom Squat Hold w/support - 30 seconds total Hip Windshield Wiper - 15 reps/side Extended Arm Goblet Squat w/Elevated Heels - 10 reps with 3 second pause in bottom/rep Bent Knee Ankle Rocks - 10 reps + 10 second hold on last rep/side Bottom Squat Hold w/support - 30 seconds total Hip Windshield Wiper - 15 reps/side Extended Arm Goblet Squat - 10 reps with 3 second pause in bottom/rep
C
Clean Dead Lift w/Reset each Rep
6 x 5 @ 35, 50, 60, 70, 70, 70 %
D
Sumo Deadlift
3, 3, 3, 2, 2, 2 @ 35, 50, 60, 70, 70, 70 %
E
Snatch Pull Under
6 x 3
F1
Single Leg Squats Off Box
3 x 5
F2
Box Jumps
3 x 5
Circuit
G
3 Rounds: Quad Foam Rolling - 1 minute/side Lunge Stretch - 10 reps + 10 second hold on last rep/side
Rest
A
Today is a Rest Day.
Prep
A
Warmup
*NO Shoes/Socks through entire warm up* A1. Theraband Warm Up(Part 2) - 10 reps each A2. Wrists-Ups and Downs - 15 reps each arm, each exercise
Prep
B
Squat Sequence, Relax Th'Back!
*Exaggerate your foot position through this warmup sequence to assist with general mobility work and position improvements. Basic exaggeration = 1 inch more narrow and 5 degrees more turned in than normal with each foot than normal stance 2 Rounds: B1. Overhead Mobility Drill - 2 rounds -1 round = 5 shoulder rotations + 5 behind neck press and stretch with reverse grip B2. Air Squat w/Elevation - 5 reps with 3 second pause in bottom/rep B3. Hamstring Leg Lifts - 15 reps/side B4. Bottom Squat Hold w/support - 30 seconds total B5. Thoracic Wrap - 2 minutes B6. Air Squat(NO elevation) - 5 reps with 3 second pause in bottom/rep
C
Behind Neck Snatch Grip STRICT Press
5, 5, 5, 3, 3, 3 @ 35, 50, 60, 70, 70, 70 %
D
Front Squat
6 x 3 @ 35, 50, 60, 70, 70, 70 %
E
Clean Pull Under
6 x 3
F1
GHD Hip Extension
3 x 10
F2
GHD Sit Ups
3 x 10
Circuit
G
3 rounds: Gut Smash - 1 minute Foot Smash (external rotation) - 1 minute/side
Prep
A
Warmup
*NO Shoes/Socks through entire warm up* A1. Body Cross - 1 set 15/arm A2. Windshield Wiper - 1 set 15/arm
Prep
B
ARE Squats
1 round = 20 total reps w/5 second pause in bottom/rep -5 air squats with elevated heel -5 air squats level(usually Oly shoe but can be regular shoe or no shoe) -5 air squats with elevated toes -5 air squats level
Prep
C
Barbell Mobility Complex
1 round = 5 reps each, pausing for 2 seconds at each end-range position, of: -Good Mornings -Back Squats -Back Rack Elbow Rotations -Behind Neck Press and Stretch -Narrow Grip Overhead Squats -Clean Grip Romanian Dead Lifts -Front Squats
D1
Snatch Pull ins
6 x 3
D2
Pause Snatch from Lift Off + Snatch
3 x 2
E
Suitcase Carry
3 x 45
Recovery
F
3 rounds: Barbell Tricep Smash - 1 minute/side Banded Elbow Extensions - 10 total shifting reps/side
Rest
A
Today is a Rest Day.
Chad Vaughn OLY
Chad is a 2-time Olympian, 9-time US National Champion, 2003 Pan American Games Gold Medalist, and American Record Holder in the sport of Weightlifting. Chad also holds CrossFit Level 1 and Level 2 certificates, as well as being a USA Weightlifting Sports Performance Coach.
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Get Back to Basics (3 Day) for Masters Athletes Part 1
