Paramount 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.
FeaturesSilverback 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
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