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
Silverback Warm Up 1
A
3 Min Row 2 Sets: Mini Band External Rotation x 12 3 Position Banded Shoulder Mob x :20 e/p Band Pull Aparts x 8 reps e/p 2 Sets: Single Leg RDL x 10 e/s (light or no weight) Bottom Half Plate Squats x 12 Cossak Squat Alternating x 8 e/s (light or no weight)
B1
Snatch Grip Press
3 x 6
B2
Snatch Grip Push Press
4 x 8
C
High Hang Snatch
4 x 3 @ 55 %
D1
Barbell Hip Thrusts
4 x 12
D2
GHD Hip Extension
4 x 12
E1
Double KB Overhead Hold
4 x 0:30
E2
Hollow Holds
4 x 0:20
E3
YTA's
4 x 8
Silverback Recovery 1
F
Thread the Needle x 1:00 e/s Pancake Stretch x 1:00 Single Leg Straddle x 1:00 e/s Dug's Dragon Stretch x 1:00 e/s Frog Stretch x 1:00
Silverback Warm Up 2
A
3 Min Bike 2 Sets: Heel Elevated Single Leg Taps x 12 e/s Half kneeling adductor glides x 12 e/s KB RDL x 12 Heel Elevated Goblet Squats x 12 Kang Squat x 10
B
Tempo Front Squat
4 x 5 @ 55, 55, 60, 60 %
C
High Hang Cleans
4 x 3 @ 55 %
D
3-Position Clean Deadlift
3 x 3 @ 80 %
E1
KB Hip Flexor Raises
3 x 10
E2
Bulgarian Split Squats
3 x 10
E3
Seated Single Leg Lift
3 x 10
E4
Heel Elevated SL Glute Bridge
3 x 12
Silverback Recovery 2
F
Couch Stretch x 1:00 e/s Single Leg Straddle x 1:00 e/s Single Leg Quad Stretch x 1:00 e/s Twisted Cross Pec Stretch x 1:00 e/s Elevated Pigeon x 1:00 e/s
Silverback Warm Up 1
A
3 Min Row 2 Sets: Mini Band External Rotation x 12 3 Position Banded Shoulder Mob x :20 e/p Band Pull Aparts 3 Pos x 8 reps e/p 2 Sets: Single Leg RDL x 10 e/s (light or no weight) Bottom Half Plate Squats x 12 Cossak Squat Alternating x 8 e/s (light or no weight)
B
Overhead Squat
4 x 3
C
Barbell RDL
5 x 10
D1
Pull-Up
3 x 8
D2
Tricep Pushdown
3 x 12
D3
Bent Over Rear Delt Fly
3 x 12
E1
Inverted Row
3 x 10
E2
Ab Wheel
3 x 15
E3
YTW
3 x 8
F
Echo Bike
5 x 0:25
Silverback Recovery 3
G
Post Lat Stretch x 1:00 e/s Spiderman 1:00 e/s Banded SL Hamstring Twist 1:00 e/s Post Pec Stretch 1:00 e/s Standing Forearm Stretch 1:00 e/s
Prep
A
Silverback Warm Up 1
3 Min Row 2 Sets: Mini Band External Rotation x 12 3 Position Banded Shoulder Mob x :20 e/p Band Pull Aparts x 8 reps e/p 2 Sets: Single Leg RDL x 10 e/s (light or no weight) Bottom Half Plate Squats x 12 Cossak Squat Alternating x 8 e/s (light or no weight)
B
Block Power Snatch
5 x 2 @ 60 %
C
Block Power Clean + Jerk
5 x 2 @ 60 %
D
Block Snatch Pulls
3 x 5 @ 90 %
Recovery
E
Silverback Recovery 1
Thread the Needle x 1:00 e/s Pancake Stretch x 1:00 Single Leg Straddle x 1:00 e/s Dug's Dragon Stretch x 1:00 e/s Frog Stretch x 1:00
Silverback Warm Up 4
A
3 Min Bike 2 Sets: Mini Band External Rotation x 12 3 Position Banded Shoulder Mob x :20 e/p Band Pull Aparts x 8 reps e/p 2 Sets: Single Leg RDL x 10 e/s (light or no weight) Bottom Half Plate Squats x 12 Cossak Squat Alternating x 8 e/s (light or no weight) Paramount Snatch Prep 1.A 5 Snatch Grip RDL’s 5 Snatch Grip Upright Rows 3 Snatch Grip Behind The Neck Press 3 Snatch Balance 3 Overhead Squats
B
Snatch Pull + Hang Sn + LH Sn
6 x 1
C
2 Hang Cleans + Jerk
6 x 1
D
Back Squat
5 x 5 @ 60 %
E1
Weighted Plank
3 x 0:30
E2
Hanging Leg Raise
3 x 10
E3
DB Side Bends
3 x 15
Silverback Recovery 4
F
Deep Lunge & Reach x 12 reps e/s Wall Straddle Stretch x 1:30 SL Quad Stretch x 1:00 e/s Ring Chest Stretch x 1:00 Spinal Twist x 1:00 e/s
When you join a team you’re getting more than programming, you’re joining an online community.
Paramount Weightlifting
Paramount Weightlifting
Paramount Weightlifting
