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
5 Minute Bike Then 2 Rounds: Ring Chest Stretch x :45 Post Lat Stretch x :45 Half Kneeling Adductor Glides x 12 KB Single Leg RDL x 12 Single Leg Heel Drop x 12 Seated Leg Raise (3 pos) x 8 e/s Heel Elevated Bulgarian Tempo Squat x 12 (:05 descent) Clean & Jerk Prep: 2 Rounds RDL x 3 High Pull x 3 (arms only) High Hang Power x 3 Hang Clean x 3 Press x 3 Jerk x 3
B
Power Clean + Low Hang Power + Push Jerk
4 x 1 @ 62.5, 62.5, 65, 65 %
C
Power Clean + Push Jerk
6 x 1 @ 70, 70, 70, 75, 75, 75 %
D
Front Squat
5, 3, 1, 5, 3, 1 @ 75, 80, 85, 80, 85, 90 %
E
Front Rack Hold
4 x 0:05 @ 100 %
F1
Barbell RDL
3 x 8
F2
Barbell Back Rack Bulgarian Split Squats
3 x 8
Broken Athlete Recovery 1
G
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
Broken Athlete Warm Up 4
A
3 Minute Bike Then 1 Round: Half Kneeling Adductor Glides x 12 KB Single Leg RDL x 12 Single Leg Heel Drop x 12 Ring Chest Stretch x :45 Seated Leg Lift (3 pos) x 6 e/s Snatch Prep: 2 Rounds Snatch Grip RDL x 3 High Pull x 3 (arms only) High Hang Power x 3 Hang Snatch x 3 OHS x 3
B
Hang Power Snatch + Low Hang Power Snatch
4 x 1 @ 60, 60, 62.5, 62.5 %
C
Power Snatch + OHS
2, 2, 2, 2, 1, 1 @ 65, 65, 70, 70, 75, 75 %
D
Pause Front Squat
4 x 5
E
Front Rack Hold
4 x 0:08 @ 100 %
F1
Hamstring Curl (On Reverse Hyper)
3 x 12
F2
Snatch Hang Hold
3 x 0:10
F3
Hanging Leg Raise
3 x 12
Broken Athlete Recovery 3
G
Thread The Needle x :30 e/s Twisted Cross Pec Stretch x :30 e/s Pancake Stretch Side Bend x :30 e/s Dug's Dragon Stretch x 1:00 e/s Deep Lunge & Reach x 12 e/s
Broken Athlete Warm Up 5
A
3 Minute Bike Then Tempo Front Heel Elevated Bulgarian Split Squat x 15 e/s (:03 descent) Spanish Squats x 20 + :20 hold on last rep Hip Airplane x 10 e/s PVC Single Arm Cat/Cow x 10 e/s Post Lat Stretch x :30 e/s Seated Leg Lift (3 pos) x 10 e/s Paramount Snatch Prep 1.C x 2 Rounds 3-Position Snatch x 2ea * *2 High Hang, 2 Hang, 2 Low Hang Do C&J Prep after Snatches Paramount C&J Prep 2: x 2 Rounds 3 HH Power Clean 3 Hang Clean 3 Low Hang Clean 3 Push Press 3 Push Jerk
B
Snatch
2, 2, 2, 2, 2, 1, 1 @ 70, 70, 75, 75, 77.5, 80, 80 %
C
Clean & Jerk
2, 2, 2, 2, 2, 1, 1 @ 65, 70, 70, 75, 75, 80, 80 %
D
Front Squat
8, 6, 4, 3, MAX @ 67.5, 72.5, 77.5, 82.5, 72.5 %
E
Clean Pull
4 x 3 @ 95 %
F1
Dip
3 x 10
F2
Weighted Dead Bug
3 x 15
Broken Athlete Recovery 5
G
Single Leg Quad Stretch x 1:00 e/s Couch Stretch x 1:00 e/s Deep Lunge x 1:00 e/s Ring Lat Stretch x :30 e/s Banded SL Hamstring x 1:00 e/s
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Paramount Broken Athlete Program
Paramount Broken Athlete Program
Paramount Broken Athlete Program
