Paramount Barbell Club
Weightlifting, Olympic LiftingParamount Barbell Club weightlifting program: classic lifts and plenty of accessory work with a side of conditioning. We run 6-12 week cycles, each with a different focus. There is a focus on eliminating weaknesses through accessory work as well as general fitness in the form of light conditioning to round it out.
Features5 sessions per week
Must use App app to view and log training
Team Training
Peach Truck Warm Up V1
A
5 minute Primer Ring Chest Stretch (1:00) Post Lat Stretch (:45 each side) 90/90 Rotation (1:00) Half Kneeling Adductor Dips (:45 each side) 1 Round Single Leg RDL x 10 reps e/s BTN Elbow Punches x 10 reps e/s Goblet Squats x 20 reps (use a plate) Empty Bar Work (Every :90 x 4 rounds) 3 H.H. Muscle Cleans (focus on smooth turnover) 3 High Hang Power Cleans 3 Hang Power Cleans 3 Low Hang Clean Pulls 3 Push Press 3 Push Jerks
B
2 Power Cleans + 2 Dips + 2 Jerks
4 x 1 @ 169.75 kg
C
Front Squat
8, 6, 4, 3, MAX @ 65, 70, 75, 80, 75 %
D
Deficit Clean Deadlifts
4 x 6 @ 85 %
E1
Pull-Up
3 x 12
E2
Dip
3 x 12
E3
Reverse Flys
3 x 10
Peach Truck Cool Down 1
F
1:00 Each Side Deep Lunge Couch Stretch Banded SL Hamstring Stretch
Peach Truck Warm Up V2
A
5 minute Primer Ring Chest Stretch (1:00) Post Lat Stretch (:45 each side) 90/90 Rotation (1:00) Half Kneeling Adductor Dips (:45 each side) 1 Round Banded Pull Aparts x 20 (10 Chest Height 10 Overhead) Curtsey Lunge x 20 (10 e/s) Leg Swings x 30 (15 e/s) PTV2 Snatch Prep (Every :90 x 4 rounds) 3 High Hang High Pulls 3 High Hang Muscle Snatch 3 Snatch Grip Press 3 OHS 3 Sots Press (snatch grip)
B
2 Snatch Balance + OHS
4 x 1 @ 77 %
C
Halting Sn DL + Sn DL + Sn Pull
4 x 3 @ 85 %
D1
Chest-Supported DB Row
3 x 12
D2
Hollow Hold
3 x 1 @ 0:30
D3
Snatch Hang Hold
3 x 0:15
E
Echo Bike
4 x 0:30
Peach Truck Cool Down 2
F
1:00 each Single Leg Straddle Frog Stretch Child Pose
Peach Truck Warm Up V3
A
5 minute Primer Ring Chest Stretch (1:00) Post Lat Stretch (:45 each side) 90/90 Rotation (1:00) Half Kneeling Adductor Dips (:45 each side) 1 Round 3-Position Banded Shoulder Mob (:20 each pos) Deep Squat Hold (:30) Kang Squats x 10 (empty bar) BTN Elbow Punch x 10 BTN Press x 5 PTV3 Jerk Prep (Every :90 x 4 rounds) 3 Press In Split 3 Jerk In Split 3 Jerk Balance 3 Tall Jerk
B
Split Jerk
4 x 3
C
Back Squat
10 x 3 @ 75 %
D1
Snatch Grip RDL
3 x 10
D2
Seated DB Press
3 x 20
D3
Hanging Leg Raise
3 x 10
Peach Truck Cool Down 3
E
1:00 Each Internal Hip Stretch Twisted Cross Pec Stretch Forward Seated Fold
Peach Truck Warm Up V4
A
5 minute Primer Ring Chest Stretch (1:00) Post Lat Stretch (:45 each side) 90/90 Rotation (1:00) Half Kneeling Adductor Dips (:45 each side) 1 Round Heel Elevated Single Leg Taps (15 each side) YTA x 10 reps each position Squat Jumps x 15 PTV4 Snatch Prep (Every :90 x 4 rounds) 3 Hang Sn Pull 3 Hang P. Snatch 3 Low Hang Pull 3 Low Hang P. Snatch 3 OHS
B
Snatch Pull + P. Snatch + OHS
5 x 1
C1
Front Rack Step-Ups
3 x 16
C2
Split Squat
3 x 20
C3
Ring Rows
3 x 12
D
Rowing
3 x 1:00
Peach Truck Cool Down 4
E
1:00 Each Spinal Twist Single Leg Straddle Deep Lunge
Peach Truck Warm Up V5
A
5 minute Primer Ring Chest Stretch (1:00) Post Lat Stretch (:45 each side) 90/90 Rotation (1:00) Half Kneeling Adductor Dips (:45 each side) 1 Round 3 Minute Bike Cossack Squat x 20 (10 e/s) PTV5 Snatch Prep (Every :90 x 4 rounds) 3 Snatch Deadlift 3 Snatch Pulls 3 Hang Power Snatch 3 Low Hang Snatch
B
Snatch DL + Snatch Pull + Snatch
5 x 2
PTV5 Clean Prep
C
Empty Bar Work (Every :90 x 4 rounds) 3 High Pull + Turnover 3 Low Hang Cleans 3 F.S. 3 Split Jerks
D
Clean Pull + 2 Low Hang + 2 Front Squats + Jerk
5 x 1
E
Front Squat
6 x 2 @ 82.5, 87.5, 90, 82.5, 82.5, 82.5 %
F
Front Rack Hold
5 x 0:12 @ 115 %
G
Weighted Plank
3 x 1:00
Circuit
H
3 Rounds 20/15 Cal Bike 20 Step Ups
When you join a team you’re getting more than programming, you’re joining an online community.
Paramount Weightlifting
Paramount Weightlifting
Paramount Weightlifting
