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
Triple Crown Warm Up 1
A
5 Minute Primer 1:00 Wall Sit :45/:45 Ring Lat Stretch 15 Banded Snow Angels 15/15 Banded Hip Flexor Pull 1 SET 15 Bottom Half Squats (controlled) 10/10 Bent Over Cuban Press 12 Free Hammers (ribcage down) 2 SETS: PTS5 C&J Prep 3 Tall NO FOOT Clean 3 Tall Clean 3 Push Press 2 SET: PTV3 Jerk Prep 3 Press in Split 3 Jerk in Split 3 Jerk Balance 3 Tall Jerk
B
3 Cleans TnG + Jerk
5 x 1 @ _ , _ , MAX, _ , _ kg
C
Front Squat
3 x 5 @ 70 %
D1
Shoulder Press
4 x 5
D2
Wall Sit
4 x 0:30
E
Weighted Plank
3 x 0:45
Triple Crown Recovery 1
F
1:00 of each stretch (per side when unilateral) Dragon Stretch Single Leg Straddle Elevated Pigeon Side Bend Pancake Single Leg Quad Stretch
Circuit
A
5 Minute Primer 1:00 Wall Sit :45/:45 Ring Lat Stretch 15 Banded Snow Angels 15/15 Banded Hip Flexor Pull 1 SET 15 Bottom Half Squats (controlled) 10/10 Bent Over Cuban Press 12 Free Hammers (ribcage down)
B
Barbell RDL
C1
DB Lunges
3 x 20
C2
Hamstring Curl (On Reverse Hyper)
3 x 12
D1
Pull Up Negatives
3 x 6
D2
Dip Negatives (matador)
3 x 6
E
SkiErg
5 x 0:30
Recovery
F
Triple Crown Recovery 1
1:00 of each stretch (per side when unilateral) Dragon Stretch Single Leg Straddle Elevated Pigeon Side Bend Pancake Single Leg Quad Stretch
Circuit
A
5 Minute Primer 1:00 Wall Sit :45/:45 Ring Lat Stretch 15 Banded Snow Angels 15/15 Banded Hip Flexor Pull 1 SET 15 Bottom Half Squats (controlled) 10/10 Bent Over Cuban Press 12 Free Hammers (ribcage down) 1 SET: PTS5 Snatch Prep 1 5 Sn Grip RDL 5 Sn Grip Upright Row 5 Hang Sn Pull 5 Hang Muscle Snatch 2 SETS: PTS5 Snatch Prep 2 3 Tall No Foot Snatch 3-Position Snatch x2ea (2 HH, 2 H, 2 LH)
B
Snatch Triple TnG
5 x 1 @ _ , _ , MAX, _ , _ kg
C
Back Squat
3 x 3 @ 75 %
D
Overhead Squat w/Banded KB
3 x 5
E1
Dip
3 x 12
E2
Reverse Plank
3 x 0:45
Recovery
F
Triple Crown Recovery 1
1:00 of each stretch (per side when unilateral) Dragon Stretch Single Leg Straddle Elevated Pigeon Side Bend Pancake Single Leg Quad Stretch
Prep
A
Triple Crown Warm Up 3
5 Minute Primer 1:00 Wall Sit :45/:45 Ring Lat Stretch 15 Banded Snow Angels 15/15 Banded Hip Flexor Pull 1 SET 15 Bottom Half Squats (controlled) 10/10 Bent Over Cuban Press 12 Free Hammers (ribcage down) 1 SET: PTS5 Snatch Prep 1 5 Sn Grip RDL 5 Sn Grip Upright Row 5 Hang Sn Pull 5 Hang Muscle Snatch 2 SETS: PTS5 Snatch Prep 2 3 Tall No Foot Snatch 3-Position Snatch x2ea (2 HH, 2 H, 2 LH)
B
2 Power Snatches + Snatch
6 x 1
C
Snatch Deadlifts
5 x 5
D
Snatch Pull
3 x 2 @ 90 %
E1
Bottoms Up KB Turkish Sit-Up
3 x 10
E2
Side Plank
3 x 0:30
Conditioning
F
4 min Row Test
4min Test Row max Distance in 4 minutes
Recovery
G
Triple Crown Recovery 1
1:00 of each stretch (per side when unilateral) Dragon Stretch Single Leg Straddle Elevated Pigeon Side Bend Pancake Single Leg Quad Stretch
Prep
A
Triple Crown Warm Up 1
5 Minute Primer 1:00 Wall Sit :45/:45 Ring Lat Stretch 15 Banded Snow Angels 15/15 Banded Hip Flexor Pull 1 SET 15 Bottom Half Squats (controlled) 10/10 Bent Over Cuban Press 12 Free Hammers (ribcage down) 2 SETS: PTS5 C&J Prep 3 Tall NO FOOT Clean 3 Tall Clean 3 Push Press 2 SET: PTV3 Jerk Prep 3 Press in Split 3 Jerk in Split 3 Jerk Balance 3 Tall Jerk
B
Clean Deadlift + 2 Low Hang Clean
6 x 1
C
2 Clean Pulls + Clean
@ _ , _ , MAX, _ , _ kg
D
Clean Deadlifts
5 x 5
E
Clean Pull
3 x 2 @ 90 %
F
Copenhagen Plank
4 x 0:30
Recovery
G
Triple Crown Recovery 1
1:00 of each stretch (per side when unilateral) Dragon Stretch Single Leg Straddle Elevated Pigeon Side Bend Pancake Single Leg Quad Stretch
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Paramount Weightlifting
Paramount Weightlifting
Paramount Weightlifting
