Lion Chaser Barbell Hybrid

Lion Chaser Barbell

Weightlifting, Functional Fitness

Coach

Brad Jonker

The Lion Chaser Barbell Hybrid program is designed for the fitness athlete or masters athlete that is looking to get stronger and improve their snatch, clean, and jerk and can only commit 2-3 days a week to training. This program is complete with snatch, clean, and jerk variations as well as squats, pulls, and accessories.

$20 / mo

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Progress Simplified

A simple approach to more efficient movement and progress.

Flexibility

Two core training days each week with one bonus technical drill day.

No Fluff

Only what you need. Nothing you don't.

Features

Access to your coach

Your coach is routinely on the app reviewing your lifts, providing feedback and encouragement and answering questions.

Programming 3 days per week

Two main training sessions programmed each week with a bonus third technical drill day.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Committed Teammates

Train alongside others in the app and grow together!

Delivered through TrainHeroic

Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbell // Plates // Dumbells // Squat Rack

Recommended

Bands // Kettlebells // GHD

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Prep - Day 1

Snatch Bar WarmUp

For Completion

Tempo Snatch High Pull

4, 4, 3, 3, 3, 3, 3 @ _ , _ , 50, 55, 60, 65, 70 %

Tempo Front Squat

5 x 4 @ 50, 52.5, 55, 57.5, 60 %

Kettlebell Swing

4 x 20

Single-Leg Romanian Deadlift w/ offset KB

4 x 12

Seated External Rotation

4 x 16

Box Jump

4 x 8

Suitcase Carry

4 x 80

Tuesday

Prep - Day 2

Tempo Push Jerk

2 x 4

Tempo Jerk

5 x 4 @ 60, 62.5, 65, 67.5, 70 %

Clean Bar WarmUp

For Completion

Tempo Clean Pull

4, 4, 3, 3, 3, 3, 3 @ _ , _ , 50, 55, 60, 65, 70 %

Bulgarian Split Squat

4 x 10

Side-Lying Clams

4 x 16

GH Roller Hamstring Curl

4 x 12

Bicep Curl

4 x 8

Thursday

Prep - Day 3

Tempo Push Press

5 x 4 @ 50, 55, 60, 65, 70 %

Tempo Overhead Squat

5 x 4

Glute Ham Raise

5 x 8

Inverted Row

5 x 8

External Rotation Press

5 x 8

Push Up

5 x 6

Box Jump

5 x 5

Bear Crawl

5 x 50

Coach

More from Lion Chaser Barbell

Brad Jonker

Coach of Lion Chaser Barbell in Gardner, KS. Brad has been involved in the sport of weightlifting as a coach since 2012 with many National, Missouri-Valley, and State Champions and record holders.

Simple. Better.

There's no fluff here. Only what you need. Nothing you don't. Keep it simple. Find results.

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FAQs

Who is this program for?

This program is intended for masters athletes or CrossFitters who require a lower volume program to get stronger and improve their snatch , clean, and jerk.

Will anybody see my videos?

YES! Coach Brad is on the app routinely throughout the week providing feedback and encouragement and answering questions.

Will I be a part of the Lion Chaser Barbell USAW team?

No. But you may be recruited...

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When you join a team you’re getting more than programming, you’re joining an online community.

Lion Chaser Barbell Hybrid