Method Barbell Club - 3 Day
Method Barbell
Weightlifting, Olympic Lifting, Strength & ConditioningThe Method Barbell - 3 Day team is designed for weightlifters who need a holistic program to get stronger, improve technique, and make personal records in the snatch and clean & jerk.
This 3 day/week program is designed with separate phases throughout the year to target weaknesses and build a balance of strength, speed, stability and power. It includes peaks for competition and a full range of accessory movements to keep you injury-free. Our 3-day program is a great way to make the most of your limited training time. Looking for more training days per week? Check out our 5 day per week Club Team program which is also available through TrainHeroic.
Your training will be overseen by both coaches at Method Barbell. You'll also be joining a community of dedicated, like-minded individuals who will support you and push you to be your best
Commit to a year of training and get two months FREE, on us!
A
Power Snatch, Pause in Catch + Snatch
5 x 2 @ 70 %
B
Snatch Deadlift
5 x 3 @ 100 %
C
Jerk
2, 2, 1, 1, 1, 1 @ 70, 70, 75, 75, 80, 80 %
D
Tempo Back Squat
5 x 2 @ 70 %
E1
Bulgarian Split Squat
3 x 8
E2
Single Leg RDL
3 x 8
E3
Lateral Step-Down
3 x 8
F
Plank
Prep
A
Warm-Up
25 calories or 3-5 minutes of aerobic work at a moderate pace 1 Round *Complete Shoeless* 5 High Knees with Calf Raise on One Leg on each side 5 Lunges into Thoracic Opening on each side 5 High Plank into Down-Dog Opposite Foot Tap on each side 5 Single-Leg Romanian Deadlift on each side 5 Single-Leg Step-Downs on each side 2 Rounds 5 Bird-Dogs on each side 5 Dead-Bugs on each side
B
Snatch Grip Push Press + Overhead Squat
6 x 4 @ 80, 85, 85, 85, 85, 85 %
C
Snatch Deadlift + Snatch
4 x 2 @ 70, 70, 75, 80 %
D
Clean Deadlift + Clean + Jerk
7 x 1 @ 70, 70, 75, 75, 75, 75, 75 %
E
Clean Deadlift
4 x 3 @ 100 %
F
Front Squat
6 x 3 @ 60, 70, 77, 82, 70, 70 %
G1
Hollow Hold
G2
Palov Press in Lunge Closed Chain
4 x 10
Prep
A
Warm-Up
25 calories or 3-5 minutes of aerobic work at a moderate pace 1 Round *Complete Shoeless* 5 High Knees with Calf Raise on One Leg on each side 5 Lunges into Thoracic Opening on each side 5 High Plank into Down-Dog Opposite Foot Tap on each side 5 Single-Leg Romanian Deadlift on each side 5 Single-Leg Step-Downs on each side 2 Rounds 5 Bird-Dogs on each side 5 Dead-Bugs on each side
B
Power Clean + Push Press
5 x 3 @ 65 %
C
Clean + Hang Clean + Power Jerk
8 x 3 @ 70, 70, 75, 75, 80, 80, 80, 80 %
D
Clean Deadlift + Clean Pull (No Foot) + Clean Pull
6 x 3 @ 90, 90, 90, 95, 95, 95 %
E
Back Squat
6 x 5 @ 70, 75, 75, 75, 75, 75 %
F1
Pull-Up
F2
Alternating Dumbbell Z-Press
3 x 8
F3
Bent Over DB Row
3 x 8
Cole Marshall
Head coach at Method Barbell. Cole has been coaching and competing in the sport since 2013 and founded Method Barbell to create an inclusive training environment with a focus on long-term athlete development. He is the longest standing board member for the Alberta Weightlifting Association and has worked with athletes ranging from beginners to national and international competitors.
Jordan Browne
Jordan is a three-time Alberta Provincial Champion, two-time Western Canadian Champion, and two-time Senior Canadian National competitor. He brings a wealth of coaching and competitive experience to athletes at Method Barbell. He's also had the opportunity to train with some of the best weightlifting coaches in the world and is currently pursuing international competition.
When you join a team you’re getting more than programming, you’re joining an online community.
Method Barbell Club - 3 Day
Method Barbell Club - 3 Day
Method Barbell Club - 3 Day
