Paramount Barbell Club
Olympic Lifting, Weightlifting, Strength & Conditioning3 day a week olympic weightlifting program to help athletes achieve more with less time training and more time recovering.
Features2 sessions per week
Must use App app to view and log training
Team Training
Broken Athlete Warm Up 1
A
Prep Work: 1 Round Adductor Glides x 12 repse/s Front Heel Elevated Split Squat x 12 reps e/s Banded Glute Bridge x 15 reps Dynamic: 1 Round 15 Squats 15 Push Ups 15 Ring Rows 20 Lunges 20 Bottom Half Plate Squats Snatch Prep: 3 HH Sn Pull 3 HH Muscle Snatch 3 Hang Sn Pull 3 Hang Muscle Snatch
B
Block Power Snatch
5 x 3 @ 55 %
C
Pause Back Squat
3, 3, 3, 3, 6 @ _ , _ , _ , MAX, _ kg
D1
KB Leg Extensions
3 x 15
D2
Toe Elevated RDL
3 x 15
D3
KB Overhead Walking Lunge
3 x 20
E
Echo Bike
4 x 0:20
A
Block Power Clean
5 x 3 @ 55 %
B
Tempo Front Squat
3, 2, 1, 1, 1, 3 @ _ , _ , _ , _ , MAX, _ kg
C1
GHD Hip Extension
3 x 15
C2
Barbell Bent Over Row
3 x 12
C3
Weighted Plank
3 x 0:45
D
Up Down Over Barbell
1 x 2:00 @ MAX
A
Snatch Pull + Low Hang Pull + Snatch
6 x 1 @ 70 %
B
3 Cleans + Jerk
5 x 1 @ 65 %
C
Floating Clean Deadlift
4 x 4 @ 85 %
D1
Pull-Up
3 x 8
D2
Dip
3 x 8
D3
Standing DB Press
3 x 8
E1
DB Bicep Curls
3 x 12
E2
Tricep Pushdown
3 x 12
E3
DB Lateral Raise to Front Raise
3 x 10
When you join a team you’re getting more than programming, you’re joining an online community.
Broken Athlete Program
Broken Athlete Program
Broken Athlete Program
