EHP BARBELL
Engineering High Performance
Olympic Lifting, WeightliftingEHP BARBELL is our strength only program focused on maximizing your potential in the snatch, clean and jerk, squats, presses, and pulls.
EHP BARBELL is five days per week designed to improve performance in the competitive weightlifting movements: snatch and clean and jerk, while each cycle throughout the year focuses on a different accessory aspect such as squats, presses, and various pulls. If you have ever wanted to train the olympic lifts, look no further to maximize your potential. EHP BARBELL is finally here!
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A
Snatch Prep A
3 x 12
B
Back Squat
10 x 3 @ 68 %
C
3 Hang Snatch + 1 Overhead Squat
4 x 4 @ 60, 65, 65, 60 %
D1
Deficit Snatch Deadlift
4 x 5
D2
Seated Box Jump
4 x 3
Accessories
E
2x 5ea Single leg squat off a tall box or controlled pistols squats rest 2:00 between sets 3x 10 Machine hamstring curl or glute-ham raise rest 1:00 between sets
Prep
A
Jerk Primer A
2-3 sets, working up in weight Tall jerk x 5 On-toe power jerk x 5 Strict press x 5 Strict press from split x 5ea BTN strict press x 5 Then, Pausing, rebound power jerk + split jerk WORK BOTH LEGS IN LEAD
B
2 Power Jerk + Split Jerk
5 x 3 @ 63 %
C
BTN Push Press
3 x 8
D1
DB Bench Press
10, 10, 10, MAX
D2
Pendlay Row
4 x 10
Prep
A
Clean Primer A
2-3 sets, moving up in weight 5 low hang muscle clean 5 tall clean 5 front squat with pause Then, 5 clean singles with 30-50% of your 1 rep max clean
B
Below The Knee Hang Clean
5 x 3 @ 60 %
C
Front Squat
7 x 3 @ 63 %
D1
RDL
3 x 5
D2
DB Box Jump
3 x 3
E
Reverse Hyperextension
3 x 15
A
Snatch Prep A
3 x 12
B
Snatch
1 x 1 @ 68 %
Prep
C
Clean Primer A
2-3 sets, moving up in weight 5 low hang muscle clean 5 tall clean 5 front squat with pause Then, 5 clean singles with 30-50% of your 1 rep max clean
D
Clean & Jerk
1 x 1 @ 63 %
E
Floating Snatch Pull
4 x 5 @ 75 %
Accessory Series
F
3x 12 Band assisted, chest to bar pull-ups 2x 1:00 sandbag hug carry 150/100lb or double DB farmer carry 2x100/70lb
Prep
A
Squat Specific Warm-up
Before Squats 10 empty bar squats 10 empty bar good mornings 5 empty bar squat jumps 5 empty bar dynamic good mornings Begin work-up sets
B
Back Squat
3, 2, 1, 2 @ 78, 83, 87, 83 %
C
Snatch Push Press + Overhead Squat
3 x 4
D
Strict Press
10, 10, 10, MAX
Accessory Series
E
Accumulate 3:00 of Full kneeling plate overhead hold 45/35lb 3x 10-15 GHD Back/Hip Extension, weighted
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EHP BARBELL
EHP BARBELL
EHP BARBELL
