Masters of Metal
Heavy Metal Barbell
WeightliftingThis 4 day per week program is designed for those that are looking to progress in weightlifting, but 5 days isn’t possible for them due to time contraints or reduced need in overall training volume due to age and/or training age. This is also a great program to begin with before building up to a typical 4 day per week program.
This program will follow the USA Masters Weightlifting Calendar to have you peaked and ready to go for USAW Master Meets.
Prep
A
CLT Warmup
Hip Thrusts x10 SL Hip Thrusts x 5 each leg Deadbugs x 10 each leg Spidermans x 5 each leg Air Squat x 5 Walking Lunge x5 Each leg, Forward and Backward Cossack Squat x 5 Each side Air Squat x 5 Big Shoulder Circles x 10, Forward and Backward Small Shoulder Circles x 10, Forward and Backward Elbow Circles x 10, Forward and Backward
B
Snatch Balance
3 x 2 @ 60 %
C
3 Position Segmented Pull + Hang Snatch
2, 1, 1, 1, 1, 1 @ 60, 70, 80, _ , _ , _ %
D
Power Clean
5 x 1 @ 70, 70, 75, 75, 75 %
E
Lasha Snatch Pull
3 x 3 @ 90 %
Recovery
F
CLT Cooldown
Pigeon Pose 1min (R) Pigeon Pose 1min (L) Couch Stretch 1min (R) Couch Stretch 1min (L) Seated Forward Fold 1min Banded Shoulder Stretch Front 30sec, Side, Back (R) Banded Shoulder Stretch Front 30sec, Side, Back (L)
Prep
A
CLT Warmup
Hip Thrusts x10 SL Hip Thrusts x 5 each leg Deadbugs x 10 each leg Spidermans x 5 each leg Air Squat x 5 Walking Lunge x5 Each leg, Forward and Backward Cossack Squat x 5 Each side Air Squat x 5 Big Shoulder Circles x 10, Forward and Backward Small Shoulder Circles x 10, Forward and Backward Elbow Circles x 10, Forward and Backward
B
Front Squat
2 x 3 @ MAX kg
C
Strict Dip
4 x 5
D
Chin-Up
4 x 5
E
Rear Delt Flyes
2 x 1
F
Reverse Hyper
3 x 10
Recovery
G
CLT Cooldown
Pigeon Pose 1min (R) Pigeon Pose 1min (L) Couch Stretch 1min (R) Couch Stretch 1min (L) Seated Forward Fold 1min Banded Shoulder Stretch Front 30sec, Side, Back (R) Banded Shoulder Stretch Front 30sec, Side, Back (L)
Prep
A
CLT Warmup
Hip Thrusts x10 SL Hip Thrusts x 5 each leg Deadbugs x 10 each leg Spidermans x 5 each leg Air Squat x 5 Walking Lunge x5 Each leg, Forward and Backward Cossack Squat x 5 Each side Air Squat x 5 Big Shoulder Circles x 10, Forward and Backward Small Shoulder Circles x 10, Forward and Backward Elbow Circles x 10, Forward and Backward
B
Power Snatch
5 x 1 @ 70, 70, 75, 75, 75 %
C
3 Positions Segmented Clean Pull + Hang Clean
2, 1, 1, 1, 1, 1 @ 60, 70, 80, _ , _ , _ %
D
Clean Pull
3 x 3 @ 90 %
E
Kneeling Pallof Press
2 x 12
Recovery
F
CLT Cooldown
Pigeon Pose 1min (R) Pigeon Pose 1min (L) Couch Stretch 1min (R) Couch Stretch 1min (L) Seated Forward Fold 1min Banded Shoulder Stretch Front 30sec, Side, Back (R) Banded Shoulder Stretch Front 30sec, Side, Back (L)
Prep
A
CLT Warmup
Hip Thrusts x10 SL Hip Thrusts x 5 each leg Deadbugs x 10 each leg Spidermans x 5 each leg Air Squat x 5 Walking Lunge x5 Each leg, Forward and Backward Cossack Squat x 5 Each side Air Squat x 5 Big Shoulder Circles x 10, Forward and Backward Small Shoulder Circles x 10, Forward and Backward Elbow Circles x 10, Forward and Backward
B
Snatch Pull + Snatch
5 x 1 @ 70, 80, _ , _ , _ %
C
Clean Pull + Clean + Jerk
5 x 1 @ 70, 80, _ , _ , _ %
D
Back Squat
4, 3, 3, 3 @ 70, 75, 80, 80 %
E1
DB Overhead Tricep Extension
3 x 10
E2
Single Arm DB Upright Row
3 x 10
Recovery
F
CLT Cooldown
Pigeon Pose 1min (R) Pigeon Pose 1min (L) Couch Stretch 1min (R) Couch Stretch 1min (L) Seated Forward Fold 1min Banded Shoulder Stretch Front 30sec, Side, Back (R) Banded Shoulder Stretch Front 30sec, Side, Back (L)
Sean Rigsby
USAW High Performance Coach, Team Ireland Athlete and National Champion
Courtney Shoemaker
USAW L2 Coach, CFL-2, Yoga Instructor, and CLT Strength Operations Director
When you join a team you’re getting more than programming, you’re joining an online community.
Masters of Metal
Masters of Metal
Masters of Metal
