Black Iron Functional Strength
Black Iron Training
This program is for the barbell aficionado. Nothing feels better than loading up some weight on the bar and getting after it. There’s also no better way to become your strongest and most powerful self. For that reason, barbell movements dominate this program, with the main objective being to maximize strength and power with a solid mix of powerlifting movements (squat/bench/deadlift) and weightlifting movements (snatch/clean and jerk).
This 5x/week program will progress through various distinct phases, alternating the focus between powerlifting, weightlifting, and many accessory exercises. While the barbell is heavily used throughout; dumbbells, kettlebells, and body weight movements will also be implemented when needed to provide a balanced strength profile.
WL Warm Up (Snatch)
A
10 Minutes on a Bike/Assault Bike 2 Rounds of: 10 Front to Back Leg Swings (each side) 10 Side to Side Leg Swings (each side) 30s Squat Sit with KB 10 KB Goblet Squat 5ea Single-Leg KB RDL 5ea Cossack Squat --THEN-- 1-2 Sets with an empty bar: 10 Good Morning Into Squat
B
Back Squat
MAX, 10, 10 @ 55 %
C
Barbell Romanian Deadlift
3 x 8
D
GHD Hip Extension
3 x 15
E
Pull-Up
3 x 15
F
DB Bench Pull-over
3 x 15
Prep
A
WL Warm Up (Snatch)
10 Minutes on a Bike/Assault Bike 3 Rounds of: 15 Pass-Throughs 10 Front to Back Leg Swings (each side) 10 Side to Side Leg Swings (each side) 30s Squat Sit with KB --THEN-- 1-2 Sets with an empty bar: 5 Snatch Grip RDL 5 Snatch High Pulls 5 Muscle Snatch 5 Behind the Neck Press in Snatch Grip 5 Overhead Squats
B
Block Power Snatch
5 x 1 @ 60 %
C
Block Power Clean + Jerk
5 x 2 @ 60 %
D
Pause Jerk + Jerk
4 x 4 @ 65 %
E
Barbell Strict Press
3 x 10
WL Warm Up (C+J)
A
10 Minutes on a Bike/Assault Bike 3 Rounds of: 15 Pass-Throughs 10 Front to Back Leg Swings (each side) 10 Side to Side Leg Swings (each side) 30s Squat Sit with KB --THEN-- 1-2 Sets with an empty bar: 5 Clean Grip Deadlift 5 Clean High Pulls 5 Muscle Clean 5 Strict Press
B
Block Clean Pull
5 x 5 @ 95 %
C
Bench Press
10, MAX, MAX @ 8, 10, 10
D
Front Squat
3 x 6
E1
Incline DB Bench Press
3 x 15
E2
DB Lateral Raise
3 x 15
Prep
A
General Warm-up
General Warm-up *You're always welcome to do your own thing for your warm-up if you have a routine you prefer to follow! Begin with general warm-up of your choice to get moving and elevate your HR (bike, jog, jump rope, skipping, etc) followed by (or moving straight into): Dead Bug x 6ea Side Lying T-Spine Windmill x 6ea Split Stance Adductor Mob x 8ea Inchworm to Spiderman Lunge x 5 Squat to Stand with Overhead Reach x 3ea
B
Deadlift
3 x 5
C
Good Morning
3 x 8
D
Single Leg Glute Bridge
3 x 15
E
Front Rack Carry
4 x 50
F
Pull-Up
3 x 7
G
GHD Hollow Hold
4 x 0:45
Prep
A
Pre-Lift - Upper
3 Sets @ Moderate Intensity - Rest :10 sec between movements, :30 sec between rounds 5-8 Plyo Push-ups or 12 Shoulder Tap Planks 10 Band Pull-Aparts 5/side MB Side Toss or 8/side Pallof Press w/ Band 10 Scap Push-ups *Rest :30 seconds after each round *Pre-Lift Circuits are meant to elevate your HR and warm-up muscles you'll be using during your lift!
B
DB Bench Press
3 x 15
C
Single Arm DB Overhead Press
3 x 10 @ 8 lb
D
DB Reverse Fly
3 x 10
E
Incline Dumbbell Fly
3 x 10
F
Chest-Supported DB Row
3 x 12
Chris Bonilla
Master's of Sports Science in Exercise Science, USAW Advanced Sports Performance Coach, ACE Certified Personal Trainer, NSCA Certified Strength and Conditioning Specialist
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Black Iron Functional Strength
Black Iron Functional Strength
Black Iron Functional Strength
